September 2010

No Yoga….Jill’s out of town!

9:30a Boxing

1:00p-4:00p Olympic Lifting/Open Gym

The Gym is closed today….we’re at the CrossFit/USAW Open!

Session Platform Gender Category Lift
1 1 men 56/62/69b 10:00
1 2 women 48/53 10:00
2 1 men 69a 1:00
2 2 women 58 1:00
         
Session Platform Gender Category Lift
3 1 men 77a 9:00
3 2 men 77b 9:00
4 1 women 63/69b 11:30
4 2 women 69a 11:30
5 1 men 85b 2:00
5 2 men 85a 2:00
6 1 men 94b 4:30
6 2 men 94a 4:30
Session Platform Gender Category Lift
7 1 women 75 11:00
7 2 women 75+ 11:00
8 1 men 105b 2:00
8 2 men 105a/105+ 2:00
         

1:00p-4:00p  Olympic Lifting/Open Gym

Weighted Pull-ups 3-3-3-3-3

For time:
KBS 40-32-24-16-8 (53/35)
T2B 20-16-12-8-4

Split into 2 teams:

Wod 1
Team 1 will run 1000m for time. 
For every member on the team a 15lbs sandbag must be transported over the 1000m. 
You may divide the weight however you like.

Wod 2
Team 2 will push the prowler loaded with 60kg as many 40m lengths as possible in the time that it takes all members of team 1 complete the 1000m run.

-A point is scored for each 40m that the prowler is pushed.
-We will flip a coin to determine which team will run first.

Freddy’s Revenge
5 Rounds for time:
5 Shoulder to overhead 185/115
10 Burpees

10:00a Yoga

Great turn out at Core CrossFit for Fight Gone Bad 5 today!

Fight Gone Bad 5
We will be doing FGB5 at Core CrossFit from 8:00a-10:00a.
At 10:00a we will be heading over to CrossFit Full Strength for FGB5 
A carpool leaves EVCF at 7:30a

Olympic Weightlifting at EVCF from 1:00p-4:00P

*No Boxing This Saturday*

Skill Practice:
3 Rope Ascents
6 Muscle-ups
9 Pistols
12 GHD Sit-ups

6 rounds as a relay with a 3 person team:
200m Sprint