Archive for June, 2011

Hang power snatch technique

Gosford Games WOD 1
8 min cut off
75 Air squats
400m run
Max reps Burpees

Well done to all our games competitors yesterday at Brookvale. Special congratulations to Angus and Brooke who came 1st and 2nd in the kids division.

Rest

Come down to CrossFit Brookvale and watch Cam, Dave, Angus and Brooke compete.

“The ability to learn faster than your competitors may be only sustainable competitive advantage.”

Arie De Geus

Team WOD
For time
Run 200m
200 Pull ups
Run 200m
200 Push ups
Run 200m
200 Sit ups
Run 200m
200 Squats
Run 200m

Runs have to be completed together, movement cannot start until all team members have completed run. Only one team member moving at a time on the movements.

Dumbbell “DT”

Five rounds for time of:
Deadlift, 12 reps
Hang power clean, 9 reps
Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

7 rounds
2 Push press
Max push ups
Rest as required

Snatch high pull
3×3

For time:
200 double Unders
15 minute cut off
No scaling.

Comapre to 100910

3 rounds
21 Sumo deadlift high pull
21 Wallballs
200m Run

Compare to 040411

No classes today, gym closed.

AMRAP in 10 minutes
5 Burpees
10 Push ups
15 Squats

Rest

“Cogito ergo sum”
René Descartes

Who wants to have a stab at explaining this? Post to comments.

Team WOD
21-15-9
Dumbbell overhead
Burpees

Each team member completes 21 OH squats one after the other, then 21 burpees one at a time, the 15 OH squats and so on.