August

For total load: 5 Snatches Rest 4:00 4 Snatches Rest 3:00 3 Snatches Rest 2:00 2 Snatches Rest 1:00 1 Snatch For time: 21-15-9 T2B KBS 70/44 “Getting what you want is not nearly as important as giving what you have.” ~Tom Krause

For time: 10 Double Unders  10 Box Jumps 24” 20 Double Unders  10 Box Jumps 30 Double Unders  10 Box Jump 40 Double Unders  10 Box Jumps 50 Double Unders  3 rounds for time: 8 Front Squat 225/155 400m Run “Opportunity follows struggle.  It follows effort.  It follows hard work.  It doesn’t come before.” ~Shelby

8:00a Memorial Day Murph 10:00a CrossFit (Regularly Scheduled wod) For load: Every 2:00 for 8:00 8 Press Alternate rounds with a partner. 3 rounds for time: 150m Row 7 HSPU 21 Pull-ups 7 Ring Dips 150m Row  6:00p EVCF Weightlifting Club “Navy SEAL (Sea, Air, Land) Lt. Michael P. Murphy, 29, from Patchogue, NY. Murphy

No Trail Run (Mikey’s at the USAW Cert) 12:00p Open Gym

9:00a CrossFit 10:00a CrossFit 11:00a Strech/Gymnastics 12:00p-2:00p EVCF Weightlifting Club

For load: Every 1:00 for 10:00 1 Jerk For load: Back Squat 20RM   “The dream begins with a teacher who believes in you, who tugs and pushes and leads you to the next plateau, sometimes poking you with a sharp stick called ‘truth.’” ~Dan Rather

Working on the gym all morning! 4:00p Open Gym 5:00-7:00p EVCF Weightlifting Club 7:00p Stretch/Gymnastics

For load: Every 2:00 for 10:00 2 x 1.5 Pull-up 3 rounds alternating with a partner for time: 25 Pull-ups 250 Row 25 Push-ups (each partner completes 3 rounds) “Start by doing what’s necessary; then do what’s possible, and suddenly you are doing the impossible.” – St. Francis of Assisi

For load: Every 2:00 for 10:00 2 x 1.5 Front Squat AMRAP 1:30 Pistols (alternating legs) Alternating reps with a partner for time: 50 Squat Cleans 135/95 “Without self-discipline, success is impossible, period.” ~Lou Holtz

For total load: Every 2:00 for 10:00 2 x 1.5 Press For time: 21-15-9 Power Snatch 95/65 Ring Dip “Nobody who ever gave his best regretted it.” ~George Halas