2011

No Morning Hours 4:00-8:00p Olympic Lifting / Open Gym 6:30p Running Club 4 Mile Road Run

Sectionals Wod 2 AMRAP 15:00 9 Deadlift 155/100 12 Push-ups (hand release) 15 Box Jumps 24/20 This is very similar to what we’ve done over the last 2 days…..I will post an alternative workout for those who want to wait until Saturday to attempt this little beauty. The Sectionals Wod will be hosted Saturday at

Five rounds for time: 5 Wall climbs 10 T2B 15 Box jump 24″ 6:30p EVCF Running Club 2 rounds: 200m Sprint 200m Jog 800m Sprint 400m Jog 100m Sprint 100m Jog 100m Sprint 100m Jog

For load: Deadlift 2-2-2-2-2-2-2-2-2-2 (rest 1:00 between sets)  

12:00-4:00p Olympic Lifting / Open Gym 3:00p Wod 1 CrossFit Sectionals 4:00p Grill Fires Up

For time: 10 HSPU 50 Pull-ups 10 HSPU 50 KBS  53/35 10 HSPU 50 Sit-ups 10 HSPU 50 Burpees 10 HSPU

No Morning Hours 2:00-8:00p Olympic Lifting / Open Gym 6:30p EVCF Running Club 3 Mile Recovery Run

The deadline to report scores on wod 1 has been extended to this sunday.   Sooooo….let’s do it one more time! AMRAP 10:00 30 Double Unders 15 Power Snatch 75/55

For time: 1000m Run 1000m Row 1000m Run 6:30p EVCF Running Club 2 rounds: (rest twice as long as you work) 200m Sprint 200m Sprint 400m Sprint 200m Sprint 200m Sprint (Full recovery between rounds)

The Seven Seven rounds for time: 7 HSPU 7 Thruster 135/95 7 KTE 7 Deadlift 245/155 7 Burpees 7 KBS 70/44 7 Pull-ups