AMRAP 12:00
3 Ring Dips
6 Press 95/65
9 Pull-ups
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6:00p EVCF Running Club
1000 meter warm-up
4x(100,200,100 walk back recoveries)
1000 meter cool-down
April 2011
For load:
Front Squat 2-2-2-2-2-2-2-2-2-2
Rest 1:00 between sets
For time:
100m Prowler Push 80kg/50kg
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3:45 EaSt VaLlEy KiDz
6:00p Sectionals wod 11.6
Sectional Wod 11.6
AMRAP 7:00
3 Thruster 100/65
3 CTB Pull-up
add 3 reps each round…
3:45p East Valley Kidz
6:00p EVCF Running Club
We are now offering a CrossFit Intro Class!
Class will be one on one with a Certified CrossFit Coach.
3 Classes for $99
To schedule your intro contact Jeremy Galo at 480-650-1841
For time:
250m Row
25 Double Unders
250m Run
25 Ring Dips
250m Row
25 Box Jumps 24″
250m Run
25 HSPU
250m Row
25 Walking Lunges
250m Run
25 Sit-ups
250m Row
For time:
5-4-3-2-1
Deadlift 315/205
Clean & Jerk 185/120
-Full Recovery-
AMRAP 1:00
Tire Flip
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6:00pm EVCF Running Club
Jog 5:00
3 x (200,400) Full recovery between sprints
Jog 5:00
