July 2012

Clean 70(3/5)
Thruster 70(3/5)

For total load:
Every 1:00 for 10:00
2 Weighted Pull-ups*

For time:
250m Hummer Push
(only 3 people can work at once)

“Resentment is like drinking poison and hoping it will kill your enemies.”
~Nelson Mandela

Power Snatch 75(3/5)
Bench Press 70(3/10)

5 rounds for time:
5 Burpees
7 Hang Power Snatches 95/65
9 Ring Push-ups

“Coming together is a beginning. Keeping together is progress. Working together is success.”


Power Clean 75(3/5)*
Front Squat 75(3/5)
*% of 1RM(sets/reps)

AMRAP 9:00
7 T2B
11 KBS 53/35
35 Double Unders

“Argue for your limitations and sure enough they’re yours.”
~Richard Bach

12:00p Open Gym

8:00a Sprints & Shuttles
9:00a Strongman
10:00-12:00p Mike Moseley Clinic
12:00-2:00p EVCF Weightlifting Club


For time:
Thrusters 95/65

“Success is the sum of small efforts, repeated day in and day out.”
~Robert Collier

2:00p-5:00p Open Gym
5:00p7:00p EVCF Weightlifting Club
7:00p Stretch & Core (Katie’s last class!)

“Nasty Girls”

3 rounds for time:

50 Air Squats
7 Muscle-ups
10 Hang Power Clean 135/95

“Teamwork is the fuel that allows common people to attain uncommon results.”


3 Rounds for time:
500m Row
12 Deadlifts at Bwt
21 Box Jumps 20″

“He who has health, has hope; and he who has hope, has everything.”
~Thomas Carlyle

Benchmark Week!

AMRAP 20:00
10 Pistols
15 Pull-ups


AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air Squats

“Individually, we are one drop.  Together, we are an ocean.”
~Ryunosuke Satoro