2011

9:00a-3:00p Wods for Bemis at CrossFit Magna 10:00a CrossFit 12:00p-4:00p Open Gym / EVCF Weightlifting Club CrossFit Wod: Skill Work: Overhead Squat Power Snatch Snatch “Annie” For time: 50-40-30-20-10 Double Unders Sit-ups

“Half Murph” For time: 800m Run 50 Pull-ups 100 Push-ups 150 Squats 800m Run *Pull-ups, Push-ups & Squats may be partitioned however you like. “If you don’t risk anything, you risk even more.” ~Erica Mann Jong

For load: Weighted Pull-up 7RM “J.T.” For time: 21-15-9 HSPU Ring Dip Push-up For time: 250 Double Unders [youtube]Ik6MSOgTuSU[/youtube] “Success isn’t something that just happens – success is learned, success is practiced and then it is shared.” ~Sparky Anderson

For load: Power Clean 7RM AMRAP 7:00 7 Burpee 7 Box Jump 30/24 7 T2B For time: 30 Pistols “Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish.” ~John Adams

For time: 800m Run Rest 2:00 400m Run Rest 1:30 400m Run Rest 1:30 200m Run Rest 1:00 200m Run Rest 1:00 200m Run Rest 1:00 200m Run     “Strength does not come from physical capacity. It comes from an indomitable will.” ~Mahatma Gandhi  

12:00 Open Gym Congratulations to Brendon Trayner, Gilbert Fire Fighter!

10:00a CrossFit wod “Lauriel” 12:00p-4:00p Open Gym / EVCF Weightlifting Club “Lauriel”    For Time:  23 Deadlifts 155/105 23 Handstand Pushups 23 Back Squats 155/105 23 Burpees 23 Ground-to-Overhead  155/105 *the bar starts from the ground on all exercises.  

“Helen” 3 rounds for time: 400m Run 21 KBS 53/35 12 Pull-ups After completeing “Helen” athletes have 5:00 to establish a 5RM on the Overhead Squat.

4:00p-7:30p Open Gym / EVCF Weightlifting Club This weekend East Valley CrossFit athletes Becky Huss Vasey and John Alvarado Jr. travel to Mobile Alabama with Coach August Schmidt to compete in the American Open Weightlifting Championships. The meet will be web-cast by USA Weightlifting.(link) Saturday Krista Clark travels to Flagstaff to compete in the Affiliate Competition

5 rounds for reps: Weighted Pull-ups 53/26 Rest 2:00 5 rounds for reps: Weighted Push-ups 55/22 Rest 1:30 5 rounds for reps: T2B Rest 1:00 5 rounds for reps: Double Unders Rest :30 “For anything worth having one must pay the price; and the price is always work, patience, love, self-sacrifice” ~John Burroughs