W.O.D.s

“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

2011 Regional wod 1 For time: 1000m Run 20 HSPU 1000m Row ~Full Recovery For time: 20 C&J 135/95 *ground to overhead “What is important is to keep learning, to enjoy challenge, and to tolerate ambiguity. In the end there are no certain answers.” ~Matina Horner

CrossFit / USAW Open wod AMRAP 10:00 6 Squat Clean 121/66 12 Pull-ups 24 Double Unders “Depend on the rabbit’s foot if you will, but remember it didn’t work for the rabbit.” ~ RE Shay

12:00 Rowing / Open Gym

No Running Club or 10:00a CrossFit Class  We will be at The Furious Fundraiser 6:00a CrossFit Wod with Danial Alexander 6:00a Carpool leaves EVCF for The Furious Fundraiser 8:00a Furious Fundraiser at CrossFit Fury 12:00-4:00p Open Gym / EVCF Weightlifting Club  Wod For time: 50 Double Unders 5 Muscle-ups 40 Double Unders 4 Muscle-ups 30 Double

For load: Overhead Squat 2-2-2-2-2 Weighted Pull-up 3-3-3-3-3 Deadlift 5-5-5-5-5 “Character may be manifested in the great moments, but it is made in the small ones.” ~Phillips Brooks

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