January 2012

For load:
Cluster 2-2-2

7 rounds for time:
3 Deadlift 315/205
5 Bar Facing Burpees

For time:
20 Pistols

“Being willing makes you able.”
~Rhonda Britten

For time:
50 Push-ups
1000m Run
25 Box Jumps
75 Double Unders
25 Wall Ball
75 Double Unders
25 Box Jumps
1000m Row
50 Push-ups

“You are what you think. You are what you go for. You are what you do!”
~Bob Richards

“Air Force”

For time:
20 Thrusters 95/65
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 front squats
~For every minute on the minute perform 4 burpees.

“Do it now. You become successful the moment you start moving toward a worthwhile goal.”
~Samuel Johnson


8:00a Paint Party!

12:00p-2:00p Open Gym

Grand Canyon State Games
Weightlifting Championships
Hosted by Performance One
Becky Vasey & Katie Brown lift at 9:00am
Keith Miller & August Schmidt lift at 11:00am

Highland Games Practice
Hosted by Jake Sullivan
Location: Mesa Tierra Subdivision 3 Mini-Park.
(NE Corner of Baseline/Gilbert, just north of baseline on Jacinto. It’s a park behind Golds Gym.)

“Life is like a mirror.  Smile at it and it smiles back at you.”
~Peace Pilgrim

“Flight Simulator”
For time: (20:00 cap)
Unbroken Double Under Pyramid

“Death by Push-ups”
For Reps:

Minute one do one push-up
Minute two do two Push-ups
Minute three do three Push-ups….

“The journey is the reward!” 

4:00p-8:00p Open Gym / EVCF Weightlifting Club

For time:
30 Handstand push-ups
40 Pull-ups
50 Kettlebell swings, 53/35
60 Sit-ups
70 Burpees

“Adversity introduces a man to himself.”
~Author Unknown

5 rounds for time:
400m Run
15 Overhead Squats 95/65

“Trust your own instinct.  Your mistakes might as well be your own instead of someone else’s.”
~Billy Wilder

For load:
Thrusters 3-3-3

AMRAP 15:00
3 Burpees
6 KB Swings 70/44
9 Box Jumps 24

“Success is sweet, but it usually has the scent of sweat about it”