Friday 11/11/11
For time: 300m Row 20 Power Cleans 135/95 300m Row 15 Power Cleans 300m Row 10 Power Cleans 300m Row 5 Power Cleans “Things turn out best for the people who make the best out of the way things turn out.” ~Art Linkletter
For time: 300m Row 20 Power Cleans 135/95 300m Row 15 Power Cleans 300m Row 10 Power Cleans 300m Row 5 Power Cleans “Things turn out best for the people who make the best out of the way things turn out.” ~Art Linkletter
“Tabata this” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up * The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. *Tabata score is the least number of reps performed in any of the
For total time: 400m Run Rest 2:00 800m Run Rest 3:00 400m Run Rest 2:00 200m Run Rest 1:00 200m Run “The products, not the profits, were the motivation… It’s a subtle difference, but it ends up meaning everything.” ~Steve Jobs
“The Chief” Max Rounds in 3 Min. of 3 Power Cleans 135/95 6 Push-ups 9 Squats Rest 1 minute. Repeat for 5 Cycles. “If we study the lives of great men and women carefully and unemotionally we find that, invariably, greatness was developed, tested and revealed through the darker periods of their lives. One of
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
“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