Wednesday 5/16/12
For load: Every 2:00 for 10:00 3 x 1.5 Weighted Pull-up Alternating rounds with a partner for time: 10-9-8-7-6-5-4-3-2-1 T2B Power Snatch 95/65 “Life is a gift. Never take it for granted.” ~Sasha Azevedo
Tuesday 5/15/12
For load: Every 2:00 for 10:00 3 x 1.5 Front Squat AMRAP 7:00 3 Burpees 5 Box Jumps 24″ 7 KBS 70/44 “We can teach from our experience, but we cannot teach experience.” ~Sasha Azevedo
Monday 5/14/12
For load: Every 2:00 for 10:00 3 x 1.5 Press 5 rounds alternating with a partner for time: 3 Wall Climbs 5 HSPU 7 Ring Dips 9 Push-ups “The art of living is more like wrestling than dancing.” ~Marcus Aurelius
Saturday 5/12/12
The Weightlifters will be at the Grand Canyon State Games (Performance One) 9:00a Women lift 11:00a Men lift EVCF Schedule 9:00a Sprints & Shuttles 10:00a CrossFit 11:00a Stretch/Gymnastics 12:00p-2:00p EVCF Weightlifting Club
Friday 5/11/12
For total load: Every 1:00 for 10:00 1 Snatch Balance 1 Overhead Squat Alternating with a partner for time: 100 Pull-ups 120 Push-ups 140 Sit-ups 160 Squats (only one person works at a time) “The superior man acts before he speaks, and afterwards speaks according to his action.” – Confucius
Wednesday 5/9/12
For total load: Every 1:00 for 10:00 1 Jerk 3 rounds for time: 250 Row 25 Ring Dips 250 Run 25 Double Unders (unbroken) “Things that hurt, instruct.” ~Benjamin Franklin
Tuesday 5/8/12
For total load: Every 1:00 for 10:00 1 Snatch Alternating with a partner for time: 8-7-6-5-4-3-2-1 HSPU T2B KBS 70/44 “Be brave. Take risks. Nothing can substitute experience.” ~Paulo Coelho
Monday 5/7/12
For total load: Every 1:00 for 10:00 1 Clean & Jerk “Grace” For time: 30 Clean & Jerk 135/95 “Good judgment comes from experience, and a lot of that comes from bad judgment.” ~Will Rogers
