December 2011

For load:
Thruster 1-1-1
Clean & Jerk 2-2-2
Front Squat 3-3-3

AMRAP 1:30
Tire Flip

“Striving for success without hard work is like trying to harvest where you haven’t planted” 
~David Bly

Gym Closed
Happy New Year!

10:00 CrossFit
11:00 Coaches Meeting
12:00-4:00 Open Gym / EVCF Weightlifting Club

*CrossFit Wod

Sprint 3 x 20 yards
Sprint 3 x 40 yards
Sprint 3 x 60 yards
(walk back recovery)

AMRAP 4:00
20yrd Shuttle

For load:
KBS 9-9-9

For time:
1000m Row
30 Deadlift 275/185

3:00p-8:00p Open Gym / EVCF Weightlifting Club

For time:
100 Pull-ups
100 Push-up
100 Sit-ups
100 Squats

2011 Holiday Party at Downunder Wine Bistro!

“Young men are apt to think themselves wise enough, as drunken men are apt to  think themselves sober enough.”
~Lord Chesterfield


3 rounds for time:
500m Row
50 Double Unders
400m Run

~Rest 2:00~

For time:
30 Box Jump Burpees

“Without rest, a man cannot work; without work, the rest does not give you any benefit.”
 ~Abkhasian Proverb

For load:
Power Clean 2-2-2
Thruster 2-2-2
Weighted Pull-up 2-2-2

AMRAP 2:00
Clean & Jerk 155/105 (squat clean)

It’s not the hours you put in your work that count, it’s work you put in the hours.
~Sam Ewing

Gym Closed

Merry Christmas!

12:00p-2:00p Open Gym