W.O.D.s

Flatiron Hike (contact Robin or Mikey for details) 12:00p Rowing with Becky & Panda

7:00a EVCF Running Club 8:30a Rope Climbing Clininc at Free Range CrossFit 10:00a Team wod at EVCF 12:00p-4:00p Open Gym / EVCF Weightlifting Club Team wod: For time in teams of 3: 60 Tire Flip 90 Wall Ball 20/14 300 Double Unders 1500m Sandbag Run 4500m Row *Divide the work however you like

For load: Overhead Squat 5-5-5-5-5 5 rounds for time: 5 Deadlift 275/185 15 T2B “Live free or die: death is not the worst of evils.” ~General John Stark

3:00p-7:30p Open Gym / EVCF Weightlifting Club [youtube]FWD7M0fyjPM[/youtube]  

For time: 80 Double Unders 70 Burpees 60 Sit-ups 50 KBS 53/35 40 CTB Pull-ups 30 Box Jumps 20 HSPU “To err is human, to blame it on somebody else shows management potential.”      

3 rounds for time: 1000m Run Rest 3:00 “A mind that is stretched by a new experience can never go back to its old dimensions.” ~ Oliver Wendell Holmes, Jr.

For load: Clean 1RM Push Press(back) 1RM Front Squat 1RM Max Rep Muscle-ups

12:00p Rowing

7:00a Trail Run at South Mountain (carpool from EVCF 6:30a) 10:00a-1:00p Olympic Lifting Clinic at Urban WarFit CrossFit (Free) 10:00a CrossFit Workout at EVCF 12:00p-4:00p Open Gym / EVCF Weightlifting Club CrossFit workout For time: 1000m Row 25 Push-ups (hand release) 25 KB High Pull 25 Push-ups 25 KB High Pull 25 Push-ups 25 KB High

6 rounds for total time: 400m Run Rest while your partner runs   “I have great cardio-respiratory endurance, it is just that the track is too long.”