Archive for July, 2011

For time:
100 Kettlebell swings
100 Box jumps

In any order you must share 5 plyo boxes.

Rest

The box will open from 8-12 to watch the games.

Team WOD
“100om and 1000 reps”
500m run each member
200 Pull ups
200 Squats
200 Push ups
200 Burpees
200 Sit ups

Free for all. All team members doing any movement to get the required numbers. Each member has to complete the 500m run.

Watch the CrossFit Games Live here 1st wOD starts at 2am our time.

Come watch the games at the box projected on the wall. Games will be showing from after the morning WOD bring a beanbag and a 6 pack.

For time
21 Burpees
7 Slam balls
14 Burpees
14 Slam balls
7 Burpees
21 Slam balls

Clean and Jerk
Find or beat your 1RM

Compare to 040611 Barbellque.

For time:
400m run
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

Skills day

Pistols
Pistol progressions
Weighted pistols
Overhead pistols

Max reps L sit pull ups
Max reps strict pull ups
Max reps kipping pull ups

then

5 rounds
5 Dumbbell thrusters 20/10kg
5 Burpees

Rest

Team WOD
For Time:
500m run (whole team runs together)
100 squat cleans 50/40kg ( one person moving at a time)
75 double unders
50 toes to bar
25 ground to over head db’s 20/10kg
500m farmers carry 20/10kg each hand (whole team goes together)