September 2012

For time: 30 Pull-ups 1000m Run 30 HSPU 1000m Row 30 Pull-ups AMRAP Unbroken Toes to Bar “Tomorrow’s battle is won during today’s practice.“ ~Samurai maxim

7:00 to establish: Snatch 2RM AMRAP 7:00 5 Burpees 7 Wall Ball 20/14 9 KBS AMRAP Unbroken: Wall Ball 20/14 “Victory favors neither the righteous nor the wicked. It favors the prepared.” ~Unknown

For time: 5-4-3-2-1 Clean 185/115 Candlestick Roll For time: 20 Box Jumps 800m Run 20 Back Squats 225/155 “What you get by achieving your goals is not as important as what you become by achieving you goals.” ~Zig Zigler

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

Sat, Sept 8th Rich Wenner Powerlifting Clinic East Valley CrossFit (10:00-Noon) Sat, Oct 6th Barbells for Boobs East Valley CrossFit Sat, Oct 13th Furious Fundraiser 5 CrossFit Fury Sat, Oct 20th Europa’s SIC’est of the Southwest CrossFit Scottsdale Sat, Oct 27th Honey Badger Open Weightlifting Meet Evolution Fitness

For total load: Every 1:00 for 10:00 2 Push Press Winter Open 2012: Wod 1 12:00 for total meters rowed + pounds lifted: Odd minutes: 4 Rep Snatch Even Minutes: Row for distance (choose weight before starting) “Feel the fear and do it anyway.” ~Susan Jeffers

5 rounds for total reps of Muscle-ups: On a 3:00 clock 400m Run Muscle-ups (rest 3:00 between rounds) AMRAP 2:00 Bar Facing Burpees “What poison is to food, self-pity is to life.” ~Oliver C. Wilson  

9:00a CrossFit 10:00-12:00p Competitors 5:00p Weightlifting Club and Open Gym

12:00p Open Gym