Hey everyone we are off to San Diego for some R & R. The WODs will post for the weekend at midnight, so be patient. Hope everyone has a great weekend. See you all Monday.
Team WOD
3 person teams.
Row for calories
63-45-27 reps of
95 pound Snatch, (full squat)
Pull-ups (Chest-to-bar)
One person rows while the other two work on the couplet. One person at a time works on the couplet. Switch as needed keeping a running tally on the calories. Do not reset the rower. Rower must keep moving until the couplet is finished. Score is the total calories/total time to complete couplet (cal/min).
Snatch is ground to overhead with snatch grip (no pressing), through a overhead squat. Power snatch is acceptable as long as full overhead squat is performed. Bar must be overhead with full lock out and extension before dropping bar.
Chest to bar pull-up is counted as long as the bar touches chest below the clavicles.
A two person team is acceptable if no other option, score as follows
calories x 1.5/time to complete couplet (cal/min).
Post teams and scores to comments.
Our friends from CrossFit Flagstaff affiliate team doing OHS and Pull-up WOD at the Games. Courtesy Lisa Ray.
We miss you already! Enjoy your R & R! You both deserve it!
Posted by: Heather | July 30, 2009 at 10:16 AM
Have a fun trip and enjoy yourselves! :) Please say hi to the ocean for me!
Rest day for me. Think I tweaked my shoulder a tiny bit last night and then falling on my bike today (dumb) sealed the deal. Rest day, for sure! Looks like a good WOD though!
Posted by: Meighan | July 30, 2009 at 03:23 PM
Fun WOD, even skipped my rest day for it! Got to do Tina's last workout here with her, she did great! I think she could do no band pullups now! Thanks and Nice job Coach Rob! Have fun Lawrence family! We're in good hands, so relax...
Posted by: Kim Wall | July 30, 2009 at 07:30 PM
What a WOD! Team Power to the third: way to work it! Hope this finds the Lawrence family sun kissed and sandy!!
Posted by: Katie | July 30, 2009 at 07:59 PM
Hey guys! We are having a super fun time! We left at 3:45am and were on the beach by 11:00! Sofia is a sand shark. Seriously, she had every ounce of her little body covered in sand. She just laid there and rolled around in the sand. Gracie and Ella had a great time chasing waves, finding sea shells, making sea weed walls, and sand castles. We were so excited our hotel room has a kitchen, however, there is absolutely nothing to eat with cook with drink with...so emergency run to Target since we had already shopped for groceries. We are so excited to go to Sea World tomorrow! You would think my little banshee's would be exhausted after all day at the beach, but they are wound UP beyond belief! Hmmm, Kevin is enjoying some tequila and I may join him. We'll post on how tomorrow goes... Miss you all!
Posted by: Jennifer Lawrence | July 30, 2009 at 08:36 PM
Good for you guys. Enjoy the coast and cooler temps.
Great WOD (aren't they all???)
Thanks Wayne and Greg for the coaching. I'm not there yet, but I'm a step closer.
I love the team workouts. A lot of fun and a chance to meet the other members. The girls beat us today, but we'll get a rematch soon ;)
Posted by: Brett W | July 30, 2009 at 08:42 PM
Have fun at Sea World tomorrow!!! Sounds like you had a fun day at the beach. Tonight's WOD was a tough one for me, I just can't get the snatch. Thanks to Katie and Cece we rocked. Miss you guys but enjoy vacation. Hugs to all of you.
Posted by: Becky Walker | July 30, 2009 at 08:46 PM
Hard WOD, everyone got real quiet which means they were worken!
Thanks to Chris for a great tech session on the snatch. Hard movement but he makes it look so easy. Everyone really worked hard on technic today. All of our members are very coachable which makes it easy to lead. Thanks guys and gals!!
Tony watch at 36 days.
Posted by: Greg Walker | July 30, 2009 at 09:00 PM
Have fun at Sea World tomorrow!! Our team (Jaime and Jenn M.) finished in 29:26. Thanks to them, I was able to get through the snatches. The snatch was ridiculously hard for me today. They both worked really hard and we got a good time :) CD and I will be in Flag this weekend. I am hoping to get in a workout saturday at CrossFit Flagstaff! Have a good weekend everybody.
Posted by: Amanda | July 30, 2009 at 09:37 PM