For time:
100 Squats 15 foot Rope climb, 4 ascents 75 Squats 15 foot Rope climb, 3 ascents 50 Squats 15 foot Rope climb, 2 ascents 25 Squats 15 foot Rope climb, 1 ascents Chad Augustin 6:27, Wes Hutchinson 6:40, Gary Baron 7:02, Valerie Calhoun 7:55, Lynn Hunter 8:05. WOD Demo with Rocklin CrossFit - video [wmv] [mov] [HD mov] "Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet: Deadlift: 1 1/2 body weight Bench press: body weight Clean: 3/4 body weight Set up three bars and storm through for time. Last done 09/03/2010 8 rounds of:
Run 400 meters Rest 90 seconds WOD Demo with CrossFit Belltown - video [wmv] [mov] [HD mov] Last done on 01/26/2012 **We will be meeting at Lakeside Track tomorrow. I would have no problem meeting people out there early if enough of you want to run before it likely gets hot. I guess there's a chance of rain at some point tomorrow but likely it will be hot so...please respond. I just returned from Northwest AR a few minutes ago.** For time: 50 Wall ball shots, 20/14 pound ball 25 Toes-to-bar 40 Wall ball shots, 20/14 pound ball 20 Toes-to-bar 30 Wall ball shots, 20/14 pound ball 15 Toes-to-bar 20 Wall ball shots, 20/14 pound ball 10 Toes-to-bar 10 Wall ball shots, 20/14 pound ball 5 Toes-to-bar WOD Demo with CrossFit Boat Shed - video [wmv] [mov] [HD mov] Overhead squat 5-3-3-3-1-1-1-1-1 reps
Rory McKernan 225-245-260-275-290(f)-290-300(f)-300(f)-300lbs. WOD Demo with Rory McKernan - video [wmv] [mov] [HD mov] Team WOD tomorrow...8 AM at Lakeside track/football field...
NO...I'm not telling you what it is. Rest day.
For tomorrow...the 4th of July...we will be doing a "TEAM" wod out at Lakeside track and football field. You can bring a friend. Please tell me ahead of time though if you are bringing someone, for planning purposes of the WOD itself. I would like to have already been able to divide up the teams before getting there. To give you a hint of the WOD...there will be a series of tasks that each team member will have to get through before the team can move to the next station. While waiting for each team member to get through the task however, you will of course be doing something else before it's your turn to perform the task. A number of you seem to be mathematically challenged during regular wods. It will be even more important that you can count under duress tomorrow. The only thing left to decided is what time. I discussed with many of you to do it at 7 am. However, it would not really be any hotter to do it at 8 am and would make it MUCH, MUCH easier for me logistically in getting everything out there and set up. Please leave comments here. For time: 70 Burpees 60 Sit-ups 50 Kettlebell swings, 1.5 pood/1 pood 40 Pull-ups 30 Handstand push-ups WOD Demo with CrossFit Glevum - video [wmv] [mov] [HD mov] |
AuthorHello and Welcome to my Blog. |