February 2012

For time: 800m Run 9 rounds for time: 3 HSPU 5 CTB Pull-ups 7 Push-ups For time: 800m Run “To keep the body in good health is a duty…otherwise we shall not be able to keep our mind strong and clear.”  ~Buddha

For load: Perform complex every 2:00 for 20:00 1 Clean & Jerk 1 Back Squat 1 Rack Jerk For load: Back Squat 3RM For time: 15-12-9 Wall Ball Shot 20/14 Box Jump 24” “Discontent is the first step in progress. No one knows what is in him till he tries, and many would never try

12:00p Open Gym

9:00a *Competitors wod 10:00a Kettlebell Class w/ Charlie Molina 11:00a Olympic Lifting Class w/ August Schmidt 12:00p Gymnastics Class w/ Sage Huseas 1:00p-3:00p Open Gym 8:00p Bacon Party at Lazy Panda‘s House *Competitors wod For time: 30 Double Unders (unbroken) 15 C&J 175/120 20 Burpees 30 Pistols 15 KB Snatch Rt 53/35 15 KB Snatch

“Fran” For time: 21-15-9 Thruster 95/65 Pull-up “Not everything that can be counted counts, and not everything that counts can be counted.” ~Albert Einstein

3:00p-7:00p Open Gym / EVCF Weightlifting Club

AMRAP 15:00 25 Burpees 10 HandStand Push Ups 25 Burpees 20 Kettlebell Swing 70/53 25 Burpees 30 V-ups “When a man is sufficiently motivated, discipline will take care of itself.”  ~Sir Alexander Paterson

For load: Clean 5RM Push Press 5RM Back Squat 5RM For time: 10 Overhead Squats 135 30 Wall Ball Shots 20/14 “I’m here to tell you that you are capable of so much more, if you just cross that line and commit.”  ~Commando Steve

For time: 400m Run Rest 1:00 800m Run Rest 2:00 400m Run Rest 1:00 800m Run Rest 2:00 400m Run “Consistency is the backbone to everything we do.”  ~Commando Steve  

10:00a *Gymnastics Wod w/ Sage Huseas 12:00p-3:00p Open Gym / EVCF Weightlifting Club w/ Keith Miller *Gymnastics Wod 10 rounds: (not measured) 5 Hollow Rocks  (complete 5 hollow rocks, rep 5 hold position for :15) 3 Ring Dips  (complete 3 ring dips, at the end of the 3rd rep, hold top position for :10) Rest