Monday 11/12/12
For total load: Push Press 7-5-3 (rest 1:30 between lifts) For time: 40 Wall Balls 30 Pullups 20 HSPU 30 Wall Balls 20 Pullups 10 HSPU 20 Wall Balls 10 Pullups 5 HSPU “It is foolish to fear what you cannot avoid.” ~Publius Syrus
November 2012
Saturday 11/10/12
This Saturday many of the EVCF Coaches will be competing in one of three events we are attending: The American Masters Weightlifting Championships (Monrovia, CA) Lift It Love It (CrossFit 480) SpartanFit Strongman Competition (SpartanFit CrossFit) Modified Schedule: 8:00a Open Gym 9:00a Open Gym 10:00a Open Gym 11:00a Open Gym 12:00p-2:00p Weightlifting Club
Friday 11/9/12
For total load: Thruster 9-7-5 (from rack) (rest 2:00 between lifts) “Cindy” AMRAP 20:00 5 Pull-ups 10 Push-ups 15 Squats “The best way to make your dreams come true is to wake up.” ~Paul Valery
Wednesday 11/7/12
For total load: Weighted Dip 9-7-5 (rest 2:00 between lifts) 5 rounds for time: 500m Row 400m Run Rest 1:00 AMARP 2:00 Push-ups (hand release) “The wise man does not lay up his own treasures. The more he gives to others, the more he has for his own.” ~Lao Tzu
Tuesday 11/6/12
“OC Throwdown” (Qualifier Wod 1) AMRAP 10:00 15 Power Cleans 95/65 30 Double Unders For total load: Power Clean 9-7-5 (Touch & Go) (rest 2:00 between lifts) “The proper function of man is to live, not to exist. I shall not waste my days in trying to prolong them. I shall use my time more
Monday 11/5/12
For total load: Push Press 9-7-5 (rest 2:00 between lifts) Fight Gone Bad 3 rounds for total reps: (1:00 at each station) Wall Ball 20/14 Sumo Deadlift High Pull 75/55 Box Jump 20 Push Press 75/55 Row for Cal. Rest “The best way to predict your future is to create it! “ ~Abraham Lincoln
