August

12:00 Open Gym / Skills

7:00a EVCF Running Club (at Corona del Sol) 10:00a CrossFit wod 12:00p-4:00p Open Gym / Weightlifting Club *CrossFit wod For load: Overhead Squat 5-5-5-5-5 Deadlift 5-5-5-5-5 “If a man empties his purse into his head, no one can take it from him. An investment in knowledge always pays the highest return.” ~Ben Franklin

5 rounds for total reps: Weighted Pull-up 45/10 Rest 2:00 For time: (20:00 cap) “Flight Simulator” Unbroken Double Under Pyramid 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 “Too often the opportunity knocks, but by the time you disengage the chain, push back the bolt, unhook the two locks and shut off the burglar alarms, it is too late.” ~Rita Coolidge

3:00-7:30p Open Gym / EVCF Weightlifting Club

“Mikey’s Revenge” For time: 1 Mile Run For every 15 seconds over 5:00 Men/6:00 Women, the athlete must perform 2 wall climbs. 0:00-5:00 Mile = No wall Climbs 5:01-5:15 = 2 Wall Climbs 5:16-5:30 = 4 Wall Climbs 5:31-5:45 = 6 Wall Climbs 5:46-6:00 = 8 Wall Climbs etc….. “In every contest, there comes a

For time: 50 Pull-ups 50 Shoulder to Overhead 95/65 50 KB High Pull 70/44   “Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.” ~Thomas Jefferson

“Darst Vader” For time: 800m Run 12 Power Cleans 80kg/40kg 800m Run 9 Power Cleans 800m Run 6 Power Cleans 55 Double Unders 1 Muscle-up   “Don’t tell me how hard you work.  Tell me how much you get done.” ~James Ling  

2011 Regional wod 2 Thruster Ladder On a running clock: athletes will have 30 seconds to perform one thruster from the ground at each weight. Weights in Kilos: Men’s weights: 55, 60, 65, 70, 75, 80, 85, 90, 95, 100, 105,110, 115, 120 Women’s weights: 20, 25, 30, 35, 40, 45, 50, 55, 60, 65,

3:00p-7:30p Open Gym / EVCF Weightlifting Club

“The Darna 200” 20 GHD Sit-ups 20 Weighted Pull-ups 25/10 20 Ring Dips 20 T2B 20 Plyo Push-up 20 CTB Pull-ups 20 K2E 20 Push-up (hand release) 20 Burpees 20 Double Unders (unbroken) “Ride on! Rough-shod if need be, smooth-shod if that will do, but ride on! Ride on over all obstacles, and win the