For load:
Front Squat 3-3-3-3-3
(rest 1:30 between sets)
AMRAP 15:00
6 Burpees
9 Box Jumps 24’/20′
12 Kettlebell Swings 53/35
“If you want to gather honey, don’t kick over the beehive.”
~Dale Carnegie
East Valley Strength & Conditioning
W.O.D.s ·
W.O.D.s ·
4:00p Open Gym
5:00p Kettlebell Class
5-7p Weightlifting Club
7:00p Powerlifting Club
W.O.D.s ·
W.O.D.s ·
W.O.D.s ·
For total time:
10:00 allotted to complete each workout. At the end of 10:00 the next workout begins. If you finish early you have the remaining time to recover before starting the next workout.
3 Rounds for time:
7 Wall Walks
21 Calorie Row
3 Rounds for time:
14 Toes to Bar
28 Wall Ball Shots 20/14
3 Rounds for time:
21 Burpees
35 Double Unders
“A wise man adapts himself to circumstances as water shapes itself to the vessel that contains it.”
~Chinese Proverb
W.O.D.s ·
12:00p Open Gym
W.O.D.s ·
EVCF has athletes competing in the Winter Open. Webcast is on SICFIT.com
7:00a Trail Run at South Mountain (Carpool leaves EVCF at 6:30a)
8:00a Open Gym
9:00a Team Wod
10:00a Mobility
11:00a Romanian Conditioning
12-2p Weightlifting Club
W.O.D.s ·
8 N. Roosevelt Ave. Chandler, AZ 85226
info@eastvalleycrossfit.com
480-659-3413
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