Friday 1/13/12
AMRAP 2:00 Muscle-up AMRAP 10:00 3 HSPU 5 CTB Pull-ups 7 KBS 70/44 *each exercise must be unbroken AMRAP 2:00 Pistols “Justifying a fault doubles it.” ~French Proverb
Wednesday 1/11/12
“Helen” Relay 3 rounds each for time: 400m Run 21 KBS 53/35 12 Pull-ups (alternate with your partner each round) “Expect problems and eat them for breakfast.” ~Alfred Montapert
Tuesday 1/9/12
For time: 1 Mile Run Rest 3:00 250 Double Unders Rest 3:00 1 Mile Row “The weak can never forgive. Forgiveness is the attribute of the strong.” ~Mahatma Gandhi
Monday 1/9/12
For load: Clean & Jerk 2/1 – 2/1 – 2/1 Overhead Squat 3-3-3 AMRAP 2:00 Tire Flip “We are all faced with a series of great opportunities brilliantly disguised as impossible situations.” ~Charles Swindoll
Saturday 1/7/12
9:00a *Winter Open Qualifying Wod 2 10:00a *Sprint Workout 11:00a “Iron Fest” Judges and Volunteers Meeting 12:00p-4:00p Open Gym / EVCF Weightlifting Club *Winter Open Qualifying Wod 2 For time: 5 HSPU 10 Bar Facing Burpees 10 HSPU 20 Bar Facing Burpees 15 HSPU 30 Bar Facing Burpees *Sprint Workout Sprint 4 x 10 yards
Friday 1/6/12
Winter Open Qualifier Wod 1 3 rounds for time: 3 Cycles of Bear Complex 155/105 15 Pull-ups *Bear Complex Power Clean Front Squat Shoulder to Overhead Back Squat Shoulder to Overhead “Don’t mistake pleasure for happiness. They are a different breed of dogs.” ~Josh Billings
wednesday 1/4/12
For time alternating with a partner: 500 Double Unders 10-9-8-7-6-5-4-3-2-1 T2B KBS 70/44 (Partner 1 does 10 T2B & 10 KBS then rests while partner 2 does 10 T2B & KBS…) 100 Burpees “The highest reward for a man’s toil is not what he gets for it, but what he becomes by it” ~John Ruskin
