W.O.D.s

For load: Back Squat 5RM Press 5RM Deadlift 5RM     “The superior man is modest in his speech, but exceeds in his actions.” -Confucius

Fran For time: 21-15-9 Thruster 95/65 Pull-ups

12:00p Rowing Class with Coach Jeremy Ford [youtube]hq6ZfkZ_uT0[/youtube] “Cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: You’re as good as your weakest link.”

10:30a Boxing 12:00-4:00p Open Gym / EVCF Weightlifting Club [youtube]EvN5fZM3Iq8[/youtube]

Power Clean 8RM For time: 21-15-9 KBS  53/35 Box Jump 24 Ring Dip ——————————————————– 2:30p East Valley Tweenz 3:30p East Valley Kidz “Hiding from your weaknesses is a recipe for incapacity and error.”

2:00-7:30p Open Gym / EVCF Weightlifting Club “CrossFit is open-source fitness technology.”

For total distance: 5:00 Row 4:00 Row 3:00 Row 2:00 Row 1:00 Row Rest twice as long as you work. “Performance is directly correlated with intensity. Intensity is directly correlated with discomfort.”

For load: Back Squat 8RM Press 8RM Deadlift 8RM 8RM = 8 Rep Max ———————————————————— 6:00-7:30p EVCF Weightlifting Club “Functional strength is the successful application of force along productive lines.”

7 rounds for time: 7 Pull-ups 7 Thrusters 75/55 7 Burpees ————————————————————– 6:00p EVCF Running Club “No, it doesn’t ever get any easier. You wouldn’t want it to either.”

12:00p Rowing Class [youtube]y4TiSiTbHTo[/youtube]