November 2012

For time: 400m Sandbag Run 35lbs 3 Wall Climbs 6′ w/ Sandbag 3 Rope Climbs 400m Sandbag Run 3 Wall Climbs 3 Rope Climbs 400m Sandbag Run 3 Wall Climbs 3 Rope Climbs 400m Sandbag Run “Comparison is the death of true self-contentment.” ~John Powell

For time: 30 Double Unders (unbroken) 20 Burpees 30 Kettlebell Swings 70/44 20 Burpees 30 Over the Box jumps 20 20 Burpees 30 Kettlebell Swings 70/44 20 Burpees 30 Over the Box jumps 20 20 Burpees 30 Double Unders (unbroken) “The man who removes a mountain begins by carrying away small stones.” ~Chinese Proverb

Week of Thanksgiving Schedule: Monday: Regular Tuesday: Regular Wednesday: Regular Thursday: 10:00am Friday: 10:00am & Noon Saturday: Regular

3 rounds for total reps: Handstand Push-up (unbroken) (rest 2:00 between sets) For total reps: Every 1:00 for 10:00 Muscle-ups (start each min with 20 Double Unders) For time: 2k Row “Have something to say, say it, stop talking.” ~George Horace Lorimer

12:00p Open Gym

6:00a Meet at EVCF for Furious 5 Competition 8:00a Open Gym 9:00a Competitors Training 10:00a Mobility 11:00a Romanian Conditioning 12-2p EVCF Weightlifting Club 2:00p Strongman  Furious 5 Competition: Registration will be from 7am-7:30am (please don’t be late) and explanation of the first workout will be at 7:45am. When you register, your team is listed under

For total load: Thruster 7-5-3 (rest 1:30 between lifts) For time 6 Rope Climb 12 Atlas Stone Over shoulder 112/76 18 Overhead Squat 95/65 24 KB Snatch 53/35 (12 each arm) 30 Toes to Bar 36 Box Jump 24/20 42 Push-ups (hand release) 48 Walking Lunges (total steps) 54 Double Unders “Character is a diamond

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

For total load: Weighted Dip 7-5-3 (rest 1:30 between lifts) “Jerry” For time: 1 Mile Run 2k Row 1 Mile Run “People don’t care how much you know until they know how much you care.”

AMRAP 5:00 30 Squat Clean & Jerk 155/105 30 Bar Facing Burpees For total load: Power Clean 7-5-3 (Touch & Go) (rest 1:30 between sets) AMRAP 5:00 Bar Facing Burpees “After the game, the king and the pawn go into the same box.“ ~Italian Proverb