15 foot Rope climb, 2 ascents
20 Wall ball shots, 20 pound ball
Run 200 meters
CrossFit Hot Springs |
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Complete as many rounds in fifteen minutes of:
15 foot Rope climb, 2 ascents 20 Wall ball shots, 20 pound ball Run 200 meters
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Five rounds for time of:
5 Hanging ring extensions (right arm + left arm = 1) 5 Forward rolls 5 Backward rolls 45 pound Sots press, 10 reps Dusty Hyland 7:07, JC Nessa 7:08, Chris Lofland 7:58. WOD Demo with Dusty Hyland and JC Nessa by Again Faster Equipment - video [wmv] [mov] Chris Lofland on today's WOD - video [wmv] [mov] 225 pound Deadlift, 21 reps
Handstand walk 21 meters 225 pound Deadlift, 15 reps Handstand walk 15 meters 225 pound Deadlift, 9 reps Handstand walk 9 meters Matt Chan 2:54, Dusty Hyland 3:04, Emmalee Moore 3:20. WOD Demo with Dusty Hyland by Again Faster Equipment - video [wmv] [mov] WOD Demo with CrossFit Verve - video [wmv] [mov] From the Vault: WOD Demo with Adrian Bozman, August 2007 - video [wmv] [mov] Run a 10K
Alright everyone...this is only if you're capable. If a 5K is a challenge...then that is you're limit. Mark out your run in your neighborhood or wherever you like to run or go to a track. A 5k on a track is 12 laps plus 200 meters...so a 10k would be 25 laps. Team WOD...8 AM at the Turf Room...then...you can indulge in all the bad, good food tomorrow you want. Everyone is capable of everything we'll do.
For time:
100 Burpee pull-ups Ideally, the pull-up bar is one foot above your reach. From the Vault: GI Jane WOD Demo with Greg Amundson, July 2007 - video [wmv] [mov] |
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