W.O.D.s

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

“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

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