November 2012

12:00p Open Gym

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

For total load:
Press 9-7-5
(rest 2:00)

For time:
100 Double Unders

30 Over the Box Jumps 24/20
20 Handstand Push-ups
30 Toes to Bar
20 Burpee Pull-ups
30 V-ups
20 Plate Burpees 25/15
30 Ring Push-ups
20 Knees to Elbows
30 Push-ups
20 Pass Throughs
30 Over the Box Jumps 24/20
100 Double Unders

4:00-8:00p Open Gym

For total load:
Back Squat 9-7-5
(rest 2:00)

AMRAP 5:00
Wall Ball 20/14

AMRAP 5:00
Muscle-ups

“The most powerful thing we have in our lives is choice.”
~Edgar Papke

For total load:
Wt Push-up 9-7-5
(rest 2:00)

AMRAP 10:00
10 Power Snatch 75/55
30 Double Unders

For time:
750m Row

“Ninety-nine percent of failures come from people who have the habit of making excuses.”
– George W. Carver

December 8th 2012
East Valley CrossFit

Event Schedule:
10:00a Snatch Ladder

11:00a King Kong
12:00p Strongman Medley

For total load:
Overhead Squat 9-7-5
(rest 2:00)

With a partner for time:
50 Pull-ups
800m Run w/ Barbell 45/35
50 Front Squats 135/95
50 Bar facing Burpees
800m Run w/ Barbell
50 Pull-ups
(only one partner works at a time.  partners run together)

“An optimist is one who sees opportunity in every difficulty. A pessimist is one who sees difficulty in every opportunity.”
~L.P. Jacks

12:00p Open Gym

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