2012

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

For total reps: Every 1:00 for 10:00 Muscle-ups (20 Double unders at start of each 1:00) 3 rounds for time: 400m Run 500m Row Rest 2:00 [youtube]0NNmKyV3SFc[/youtube] “Silence is one of the great arts of conversation.” ~Hanna More  

For total load: Every 1:00 for 10:00 1 Power Clean (20 Double Unders to start every 1:00) “Freddy’s Revenge” 5 Rounds for time: 5 Jerks 185/115 10 Bar Facing Burpees [youtube]xvxwmjLT9f0[/youtube]  

For time: 300m Row 100 Double Unders 15 HSPU (deficit 45+25/45) 30 T2B 15 Hang Cleans 155/105 30 Thrusters 95/65 15 CTB Pull-ups 30 Bar Facing Burpees 100 Double Uuders 300m Row “Beginnings are only difficult without any action.”   ~Byron Pulsifer  

12:00p Open Gym

7:00a Running Club (Corona del Sol) 8:00a Open Gym 9:00a Mobility 9:00a  Athletes participating in “Wod to Remember” meet at EVCF. 10:00a Open Gym 11:00a Romanian Conditioning 12-2p EVCF Weightlifting Club 5-7p EVCF at Expo (Hi Health at Tempe Market Place)

“Holleyman” 30 rounds for time: 5 Wall Ball 20/14 3 Handstand Pushups 1 Power Clean 225/155 “Only those who have the patience to do simple things perfectly will acquire the skills to do difficult things easily.”

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

For time: Alternating rounds w/ Partner 10-9-8-7-6-5-4-3-2-1 Toes to Bar AMRAP 20:00 Alternating rounds w/ Partner 300m Row 10 Rower Facing Burpees “There is no magic in magic, it’s all in the details.” ~Walt Disney

For total reps: Every 1:00 for 20:00 Odd min: Chest to Bar Pull-ups Even min: Handstand Push-up (choose reps before start) “Bay of Pigs” AMRAP 12:00 6  Bench press 225 9  Deadlift 275 “Pain is inevitable. Suffering is optional.” ~M. Kathleen Casey