September 2012

For total load:
Every 1:00 for 10:00
1 Power Clean & Jerk

AMARP 10:00
6 Clean (squat) 120/85
12 Pull-ups
24 Double unders

“Life is hard; it’s harder if you’re stupid.”
~John Wayne

12:00p Open Gym

8:00a Open Gym
9:00a Mobility
10:00a Competitors
11:00a Romanian Conditioning
12-2p EVCF Weightlifting Club

7:00 to establish:
Overhead Squat 2RM

 “Diane Ladder”
AMRAP 7:00
1 Deadlift 275/185
1 Handstand Push-up
2 Deadlift

3 rounds for time:
7 Back Squats 225/155
400m Run

“To give anything less than your best is to sacrifice the gift.”
~Steve Prefontaine

4:00p Open Gym
5-7p EVCF Weightlifting Club
7:00p EVCF Running Club

For total Reps:

3 rounds:
:20 Ground to Overhead 135/95
:40 Rest

AMRAP 2:00
Bar Facing Burpee
(rest 2:00)

3 rounds:
:20 Power Clean 135/95
:40 Rest

AMRAP 2:00
Bar Facing Burpee
(rest 2:00)

3 rounds:
:20 Shoulder to Overhead 135/95
:40 Rest

AMRAP 2:00
Bar Facing Burpee


“The test of courage comes when we are in the minority. The test of tolerance comes when we are in the majority.”
~Ralph Sockman


For time:
10 Muscle-ups
20 Toes to Bar
30 Handstand push-ups
40 Pull-ups
50 Wall Ball 20/14
60 Cal Row
70 Burpees

“A gentleman is one who keeps his promises to those who cannot enforce them.”
~Unknown Author

7:00 to establish:
Clean & Jerk 1RM

For Time:  (20 minute cap)
23 Deadlifts 155/105
23 Handstand Pushups
23 Back Squats
23 Burpees
23 Ground-to-Overhead

Our lives are not determined by what happens to us, but how we react to what happens: not by what life brings to us, but by the attitude we bring to life…”

12:00p Open Gym

7:00a EVCF Running Club
8:00a Prowler Party
9:00a Beginning Gymnastics ($10)
10:00a Advanced Gymnastics ($10)
11:00a Romanian Conditioning
12:00p Weightlifters Meeting
12-2p EVCF Weightlifting Club

What is CrossFit?