Weighted pull-ups 2-2-2-2-2-2-2 reps
WOD Demo with Westlake CrossFit -video [wmv] [mov] [HD mov] Alright everyone...I'll be there for one class tomorrow at 8 am. You can come in and do a WOD you missed during the week or in fact do the weighted pullups. Those of you able to make the float trip which is now going to be at the property Ian manages on Lake Catherine...I'll be seeing you at 10 am there. In case you don't know where Catherine's Landing is...exit the bypass onto Carpentar Dam Road and go to Shady Grove intersection. Turn left onto Shady Grove and go about one mile and turn right at the BIG sign that says Catherine Landing. Follow the road and it will take you right to it. Look for the pavillion. It should be pretty obvious. Here's what people are bringing so far. Ashley and Joey are bringing hamburgers...Samantha is bringing the buns, mustard, catsup, cheese etc. I'm bringing homemade ice cream, guacamole and strawberries. Kody and Austin are bringing chips for the guac and maybe something else? Not sure what Angala is bringing yet. That leaves a few of you to bring other items besides your own beverages. Does anyone already have disposable plates and utensils...etc? Please respond in the comments section here so people can see what others are bringing. We will be doing a TEAM WOD of some sort at the lake...that might just involve you swimming. So...come prepared. Three rounds for time of:
50 Double-unders 40 Sit-ups 30 Medicine ball cleans, 20/14 pound ball 20 Pull-ups 10 Handstand push-ups WOD Demo with CrossFit Hampton Roads - video [wmv] [mov] [HD mov] Five rounds for time of:
135/95 pound Power clean, 10 reps 15 Wall ball shots, 20/14 pound ball WOD Demo with CrossFit Manayunk - video [wmv] [mov] [HD mov] "Brian" Three rounds for time of: 15 foot Rope climb, 5 ascents 185/135 pound Back squat, 25 reps Christy Phillips 11:36 (135lbs), Gretchen Kittelberger 12:07 (135lbs). WOD Demo with Christy Phillips and Gretchen Kittelberger - video [wmv] [mov] [HD mov] U.S. Navy Special Warfare Operator Chief Petty Officer (SEAL) Brian R. Bill, 31, of Stamford, Connecticut, assigned to an East Coast-based Naval Special Warfare unit, died on August 6, 2011, of wounds suffered when his unit's helicopter crashed in Wardak province, Afghanistan. He is survived by his mother Patricia Parry and her husband Dr. Michael Parry, his father Scott, and siblings Christian, Amy, Andrea, Kerry, Tessa, and Morgan.
Overhead Squat 1-1-1-1-1-1-1 reps
Gretchen Kittelberger 200lbs, Jenn Jones 195lbs. WOD Demo with Jenn Jones and Gretchen Kittelberger - video [wmv] [mov] [HD mov] Last done 02/02/2011 "Jag 28"
For time: Run 800 meters 28 Kettlebell swings, 2 pood 28 Strict Pull-ups 28 Kettlebell clean and jerk, 2 pood each 28 Strict Pull-ups Run 800 meters Jeff Leonard 18:58 WOD Demo with CrossFit Pleasanton - video [wmv] [mov] [HD mov] 2012 CrossFit Games Regional: Individual Event 6
For time: Three rounds of: 345/225 pound Deadlift, 7 reps 7 Muscle-ups then, Three rounds of: 21 Wall ball shots, 20/14 lb ball 21 Toes-to-bar then, 100 foot Farmer carry, 100/lb dumbbells 28 Burpee box jumps, 24" box 100 foot Farmer carry, 100lb dumbbells 3 Muscle-ups Ben Smith 13:24, Azadeh Boroumand 17:01. WOD Demo with Jaime Gold at the South East Regional - video [wmv] [mov] [HD mov] |
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