November 2012

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

For total load: Press 9-7-5 (rest 2:00) For time: 100 Double Unders 30 Over the Box Jumps 24/20 20 Handstand Push-ups 30 Toes to Bar 20 Burpee Pull-ups 30 V-ups 20 Plate Burpees 25/15 30 Ring Push-ups 20 Knees to Elbows 30 Push-ups 20 Pass Throughs 30 Over the Box Jumps 24/20 100 Double Unders

4:00-8:00p Open Gym

For total load: Back Squat 9-7-5 (rest 2:00) AMRAP 5:00 Wall Ball 20/14 AMRAP 5:00 Muscle-ups “The most powerful thing we have in our lives is choice.” ~Edgar Papke

For total load: Wt Push-up 9-7-5 (rest 2:00) AMRAP 10:00 10 Power Snatch 75/55 30 Double Unders For time: 750m Row “Ninety-nine percent of failures come from people who have the habit of making excuses.” – George W. Carver

For total load: Overhead Squat 9-7-5 (rest 2:00) With a partner for time: 50 Pull-ups 800m Run w/ Barbell 45/35 50 Front Squats 135/95 50 Bar facing Burpees 800m Run w/ Barbell 50 Pull-ups (only one partner works at a time.  partners run together) “An optimist is one who sees opportunity in every difficulty. A

12:00p Open Gym

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

Workouts will be held at 10:00a & 12:00p “Joe” 10 rounds for time: 10 thrusters 95/65 10 bar facing burpees, 10 pull ups 57 double unders We mourn the loss of our friend, Joe Lengel, December 22, 1954 – November 19th, 2012, affiliate owner and two-time CrossFit Games Masters competitor from CrossFit Toledo.  

7:00-8:00a Open Gym 10:00a Strongman wod or Open Gym