December 2012

For total load:
Weghted Pull-up 2-2-2
(rest 2:00)

AMRAP 7:00
3 Cleans @ Bodyweight/.66 Bodyweight
3 Bar Muscle-ups

“Fran Ladder”
AMRAP 7:00
3 Thrusters 95/65
3 Pull-ups
6 Thrusters
6 Pull-ups
9 Thrusters
9 Pull-ups
etc….

“The best index to a person’s character is how he treats people who can’t do him any good, and how he treats people who can’t fight back.”
~Abigail Van Buren

10:00a-12:00p Open Gym
4:00p-7:00p Open Gym

Every 1:00 for 10:00
1 Cluster
(add weight every min)

 For total time:
3 rounds:
7 Back Squats 225/155
14 Kettlebell Swings 70/44
21 Double Unders
~then~
30 Burpee Toes to Bar

“A group becomes a team when all members are sure enough of themselves and their contributions to praise the skill of others.”

12:00p Open Gym

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

 

3 rounds for total load:
1 Clean
1 Front Squat
1 Jerk
(rest 2:00)

For time:
20 Push Jerk 135/95
20 Pull-up
20 Power Clean 135/95
20 Wall Ball 20/14
20 Thruster 135/95
20 Handstand Push-up

“The real contest is always between what you’ve done and what you are capable of doing.  You measure yourself against yourself and nobody else.”
~Geoffrey Gaberino

Holiday Schedule:

Sunday 23rd
12-2p (Open Gym)

Monday 24th
10:00a (Team Workout)

Tuesday 25th
(closed)

Wednesday 26th
10-1p (Open Gym)

Thursday 27th
Back to regular Schedule

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

For total load:
Snatch 2-2-2
(rest 2:00)

AMRAP 3:00
Over the Box Jump Burpees

(rest 3:00)

AMRAP 3:00
Over the Box Jumps

(rest 3:00)

AMRAP 3:00
Burpees

“Remember that happiness is a way of travel, not a destination.”
~Roy Goodman

4:00p Open Gym
5:00p Kettlebell Class
5-7p Weightlifting Club
7:00p Powerlifting Club
7:00p Running Club