September 2012

7:00 to establish: Weighted Pull-up 2RM For time: 27 Wall Ball 20/14 400m Run 12 Back Squat 225/135 400m Run 9 Back Squat 400m Run 6 Back Squat For time: 500m Row “An ounce of action is worth a ton of theory.” ~Ralph Waldo Emerson

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

7:00 to establish: Clean 2RM “DT” 5 rounds for time: 12 Deadlifts 155/105 9 Hang Power Cleans 6 Push Jerks “Life shrinks or expands in proportion to ones courage.” ~Anais Nin

For total reps: Every 1:00 for 10:00 Handstand Push-up   (pick reps before starting) 6 rounds for Calories Rowed: 10 CTB Pull-ups Row for Calories (2:00 to complete each round, then rest 2:00) “Our attitude towards others determines their attitude towards us.” ~Earl Nightingale

7:00 to establish: Power Snatch 2RM Not for time: 800m Jog “Power Elizabeth” 21-15-9 Power Clean 135/95 Ring Dip “If you want your children to keep their feet on the ground, put some responsibility on their shoulders.” ~Abigail van Buren

12:00p Open Gym

8:00a Sprints 9:00a Mobility 10-12p Competitors Training 12-2p EVCF Weightlifting Club

7:00 to establish: Overhead Squat 2RM 3 rounds for time: 7 Deadlifts 275/185 30 Air Squats 9 Handstand Push-ups 50 Double Unders “All animals are equal, but some animals are more equal than others.” ~George Orwell, Animal Farm

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

7:00 to establish: Thruster 2RM (from rack) Not timed: 800m Jog “Grace” For time: 30 Clean & Jerk 135/95 “Obsessed is just a word the lazy use to describe the dedicated.” ~Unknown