W.O.D.s

For load: Thruster 1-1-1 Clean & Jerk 2-2-2 Front Squat 3-3-3 AMRAP 1:30 Tire Flip “Striving for success without hard work is like trying to harvest where you haven’t planted”  ~David Bly

Gym Closed Happy New Year!

10:00 CrossFit 11:00 Coaches Meeting 12:00-4:00 Open Gym / EVCF Weightlifting Club *CrossFit Wod Sprint 3 x 20 yards Sprint 3 x 40 yards Sprint 3 x 60 yards (walk back recovery) AMRAP 4:00 20yrd Shuttle

For load: KBS 9-9-9 For time: 1000m Row 30 Deadlift 275/185

“Angie” For time: 100 Pull-ups 100 Push-up 100 Sit-ups 100 Squats 2011 Holiday Party at Downunder Wine Bistro! “Young men are apt to think themselves wise enough, as drunken men are apt to  think themselves sober enough.” ~Lord Chesterfield  

3 rounds for time: 500m Row 50 Double Unders 400m Run ~Rest 2:00~ For time: 30 Box Jump Burpees “Without rest, a man cannot work; without work, the rest does not give you any benefit.”  ~Abkhasian Proverb

For load: Power Clean 2-2-2 Thruster 2-2-2 Weighted Pull-up 2-2-2 AMRAP 2:00 Clean & Jerk 155/105 (squat clean) It’s not the hours you put in your work that count, it’s work you put in the hours. ~Sam Ewing

Gym Closed Merry Christmas!

12:00p-2:00p Open Gym

For time: 1000m Row For time: 21-15-9 KBS 70/44 T2B “A smooth sea never made a skilled mariner.”  ~English Proverb