January 2013

5:30a EVCF Team departs for Remember Tucson Competition 6:00a EVCF Team departs for StandDown Competition 8:00a Open Gym 9:00a Team Wod 10:00a Rowing 11:00a Gymnastics 12-2p Weightlifting

For time: 21-15-9 Back Squat 185/110 Kettlebell Swing 53/35 (barbell starts on the ground) ~2:00 rest~ For time: 1000m Row “The best sermons are lived not preached.” ~Cowboy Wisdom

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

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 Bar Muscle-ups 50 Double Unders 3 rounds for time: 14 Handstand Push-ups 40 Sit-ups 3 Rounds

For load: Every 1:00 for 10:00 2 Front Squat/1 Jerk (add weight every set) 3 rounds for total reps: 2:00 Row for Calories 2:00 Wall Ball Shots 20/14 (rest 2:00) “He that is good for making excuses is seldom good for anything else.” ~Benjamin Franklin

AMRAP 10:00 30 Snatch 75/45 30 Snatch 135/75 30 Snatch 165/100 30 Snatch 210/120 “What you get by achieving your goals is not as important as what you become by achieving your goals.” ~Goethe

12:00 Open Gym

8:00a Depart for CrossFit SanTan Co-Ed Comp 8:00a Open gym 9:00a Competitors 10:00a – Mobility 11:00a – Crossfit (focus on gymnastics) 12-2p  EVCF Weightlifting Club

For height: 7:00 to establish Max Box Jump For load: Every 1:00 for 10:00 1 Deadlift (start every 1:00 w/ 20 Double Unders) AMRAP 12:00 10 Toes to Bar 10 Wall Ball Shots 20/14 10 Power Snatch 75/55 “Yesterday is not ours to recover, but tomorrow is ours to win or lose.” ~Lyndon Johnson

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