September 2012

For total load: Every 1:00 for 10:00 1 Power Clean & Jerk AMARP 10:00 6 Clean (squat) 120/85 12 Pull-ups 24 Double unders “Life is hard; it’s harder if you’re stupid.” ~John Wayne

12:00p Open Gym

8:00a Open Gym 9:00a Mobility 10:00a Competitors 11:00a Romanian Conditioning 12-2p EVCF Weightlifting Club

7:00 to establish: Overhead Squat 2RM  “Diane Ladder” AMRAP 7:00 1 Deadlift 275/185 1 Handstand Push-up 2 Deadlift 2 HSPU etc…. 3 rounds for time: 7 Back Squats 225/155 400m Run “To give anything less than your best is to sacrifice the gift.” ~Steve Prefontaine

4:00p Open Gym 5-7p EVCF Weightlifting Club 7:00p EVCF Running Club

For total Reps: 3 rounds: :20 Ground to Overhead 135/95 :40 Rest AMRAP 2:00 Bar Facing Burpee (rest 2:00) 3 rounds: :20 Power Clean 135/95 :40 Rest AMRAP 2:00 Bar Facing Burpee (rest 2:00) 3 rounds: :20 Shoulder to Overhead 135/95 :40 Rest AMRAP 2:00 Bar Facing Burpee   [youtube]iFEgfWXEJu8[/youtube] “The test of courage comes

For time: 10 Muscle-ups 20 Toes to Bar 30 Handstand push-ups 40 Pull-ups 50 Wall Ball 20/14 60 Cal Row 70 Burpees “A gentleman is one who keeps his promises to those who cannot enforce them.” ~Unknown Author

7:00 to establish: Clean & Jerk 1RM “Lauriel” For Time:  (20 minute cap) 23 Deadlifts 155/105 23 Handstand Pushups 23 Back Squats 23 Burpees 23 Ground-to-Overhead “Our lives are not determined by what happens to us, but how we react to what happens: not by what life brings to us, but by the attitude we

12:00p Open Gym

7:00a EVCF Running Club 8:00a Prowler Party 9:00a Beginning Gymnastics ($10) 10:00a Advanced Gymnastics ($10) 11:00a Romanian Conditioning 12:00p Weightlifters Meeting 12-2p EVCF Weightlifting Club [youtube]aAaKk1ADccs[/youtube] What is CrossFit?