Archives for January 2012

“Nancy”
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”
~Anonymous

12:00p Open Gym

9:00a Intro to Kettlebells (Coach Charlie Molina)
10:00a *Sprint Training
11:00a Advanced Kettlebells (Coach Charlie Molina)
12:00p-4:00p Open Gym/ EVCF Weightlifting Club

*Sprint Training
Sprint 3 x 30 yrds
Sprint 3 x 60 yrds
Sprint 3 x 90 yrds

Varied Shuttles

“Only those who will risk going too far can possibly find out how far they can go.” 
~T.S. Eliot

5 rounds for time:
5 Thursters 135/95
7 Deadlift 275/185
5 CTB Pull-ups

For time:
50 Bar Facing Burpees

” Most people never run far enough on their first wind to find out they’ve got a second” 
~William James

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

For reps:
Muscle-up Pyramid

“Helen”
3 rounds for time:
400m Run
21 KBS 53/35
12 Pull-ups

2:00 AMRAP
Push-ups (hand release)

“Achievement seems to be connected with action.  Successful men and women keep moving. They make mistakes, but they don’t quit.”
~Conrad Hilton

For time:
800m Run
500m Row
30 Box Jump 24

For time:
50 Double Unders
10 HSPU
40 Double Unders
8 HSPU
30 Double Unders
6 HSPU
20 Double Unders
4 HSPU
10 Double Unders
2 HSPU

“Where the willingness is great, the difficulties cannot be great.” 
~ Niccolo Machiavelli