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
Saturday 5/5/12
9:00a Sprints & Shuttle 10:00a CrossFit Skills 11:00a Open Gym 12:00p-2:00p EVCF Weightlifting Club
Friday 5/4/12
For total load: Every 1:00 for 10:00 1 Snatch Balance 1 Overhead Squat For time: 400m Run 15 Back Squat 225/155 400m Run 12 Back Squat 400m Run 9 Back Squats “Sometimes it’s the smallest decisions that can change your life forever.” ~Keri Russell
Wednesay 5/2/12
For total load: Every 1:00 for 10:00 1 Push Press 1 Jerk “Half Cindy” AMRAP 10:00 5 Pull-ups 10 Push-ups 15 Squats “There seems to be some perverse human characteristic that likes to make easy things difficult.” ~Warren Buffett
Tuesday 5/1/12
For total load: Every 1:00 for 10:00 1 Snatch “Flight Simulator” Double Under Pyramid (unbroken) 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 “We must not, in trying to think about how we can make a big difference, ignore the small daily differences we can make which, over time, add up to big differences that we often cannot foresee.” ~Marian Wright Edelman
Monday 4/30/12
For total load: Every 1:00 for 10:00 1 Power Clean 1 Clean “Dom” For time: 21-15-9 Shoulder to Overhead 95/65 Burpee [youtube]RRUsDbI8SXs[/youtube] “Great minds have purposes, little minds have wishes.” ~Washington Irving
