March 2011

For load:
Weighted Pull-ups 3-3-3

For time:
50 Pull-ups

For Load:
Weighted Pull-ups 3-3-3

Friday afternoon Keith and August depart for the Weightlifting Masters National Championships.  Keith will be competing in the 85kg class and August will be in the 105kg class.

John Alvarado will cover the evening classes.


 

 

 

No Morning Hours
4:00-8:00p Olympic Lifting / Open Gym

6:30p Running Club
4 Mile Road Run


Sectionals Wod 2

AMRAP 15:00
9 Deadlift 155/100
12 Push-ups (hand release)
15 Box Jumps 24/20

This is very similar to what we’ve done over the last 2 days…..I will post an alternative workout for those who want to wait until Saturday to attempt this little beauty.

The Sectionals Wod will be hosted Saturday at Core CrossFit.

Five rounds for time:
5 Wall climbs
10 T2B
15 Box jump 24″

6:30p EVCF Running Club
2 rounds:
200m Sprint
200m Jog
800m Sprint
400m Jog
100m Sprint
100m Jog
100m Sprint
100m Jog

For load:
Deadlift 2-2-2-2-2-2-2-2-2-2
(rest 1:00 between sets)


 

12:00-4:00p Olympic Lifting / Open Gym

3:00p Wod 1 CrossFit Sectionals

4:00p Grill Fires Up

For time:
10 HSPU
50 Pull-ups
10 HSPU
50 KBS  53/35
10 HSPU
50 Sit-ups
10 HSPU
50 Burpees
10 HSPU

No Morning Hours

2:00-8:00p Olympic Lifting / Open Gym

6:30p EVCF Running Club
3 Mile Recovery Run

The deadline to report scores on wod 1 has been extended to this sunday.   Sooooo….let’s do it one more time!

AMRAP 10:00
30 Double Unders
15 Power Snatch 75/55

For time:
1000m Run
1000m Row
1000m Run

6:30p EVCF Running Club
2 rounds: (rest twice as long as you work)
200m Sprint
200m Sprint
400m Sprint
200m Sprint
200m Sprint

(Full recovery between rounds)