2012

9:00a Track Workout at Corona del Sol 12:00p Open Gym *The track workout will be a 400m time trial followed by “Griff”

9:00a Competitior Training 10:00a CrossFit Skills 11:00p Kettlebell  12:00a Stretch  1:00p Gymnastics 2:00p-4:00p EVCF Weightlifting Club “We are what we think. All that we are arises with our thoughts. With our thoughts, we make the world.”  ~Buddha

CrossFit Open 12.5   AMRAP 7:00  3 Thrusters 100/65  3 CTB Pull-ups  6 Thrusters  6 CTB Pull-ups  9 Thrusters  9 CTB Pull-ups  etc…. “Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.” ~Lou Holtz

3:00p-7:00p Open Gym / EVCF Weightlifting Club 7:00p Stretch Class *Alex Lee will be at EVCF coaching Oly Lifting from 5:00-7:00p

For total load: Every 1:00 for 15:00 2 Power Snatch For Time: 30 Double Unders (Unbroken) 20 CTB Pull-up 20 Box Jumps 24″ 20 HSPU 20 Burpees 20 Toes-to-Bars 30 Double Unders (Unbroken) “The trouble with most of us is that we would rather be ruined by praise than saved by criticism.”  ~Norman Vincent Peale

AMRAP 15:00 400m Run 50 Double Unders “The rewards for those who persevere far exceed the pain that must precede the victory.” ~Ted Engstrom

For total load: Every 1:00 for 15:00 1 Clean & Jerk AMRAP 7:00 1 CTB Pull-up 1 Cluster 155/105 2 CTB Pull-up 2 Cluster 3 CTB Pull-up 3 Cluster etc….. “He conquers who endures.” ~Persius Persius

9:00a Track Workout at Corona del Sol High School 12:00p Open Gym

9:00a Competitors Training 10:00a CrossFit Skills 11:00a Stretch Class 12:00p Gymnastics Class 1:00p-3:00p Open Gym

CrossFit Open 12.4 AMRAP 12:00 150 Wall Ball Shots 90 Double Unders 30 Muscle Ups “Teachers open the door but you must walk through it yourself.” ~Chinese Proverbs