WOD
CrossFit Games Affiliate WOD #2
Event 2a
For reps:
1 minute max reps deadlift (264/173 lb.)
Rest 1 minute
1 minute max reps pistols
Rest 1 minute
1 minute max calories row
Then:
Team Event 2b
Establish a 1RM shoulder-to-overhead for each athlete, in 12 minutes
from the start of Event 2a.
Post teams, reps, loads to comments.
First some housekeeping. Today, Monday and next Friday's 0700 classes are canceled!
We will not host the Nutrition Clinic this Saturday. We will post the new date as soon as it is finalized! Thank you for you understanding.
The 2010 CrossFit Games begin today! If you are not going to be able to make it out there to Carson, CrossFit will stream the Games at this address http://live.crossfit.com. You may have to upgrade your flash player to get the live stream, and replays. Those of you with iphone or ipad can also view the games live. Greg and Becky will be out there all weekend, and Greg will be posting updates on his Facebook, we are looking forward to hundreds of pics. If you want to read and see how the Games are first hand become friends with him on Facebook. These will be the greatest games yet on the CrossFit's proving grounds at the Home Depot Center. We are eagerly waiting to discover who this years Fittest Man and Woman, Affiliate Team, and Master athletes are...
WOD
5 rounds for time
25 Push-ups
20 Pull-ups
95/65 pound Shoulder press, 15 reps
Post time to comments.
WOD
30 Minute time limit
Snatch grip Deadlift 5-5-5-5-5
Recover 5 minutes
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run
Post loads and total distance to comments.
Greg and Becky will venture off on a week long 40th Anniversary trip at the end of this week. The next two Fridays the 0700 classes will be canceled. Greg will let everyone who normally attends those classes know more today.
WOD
3 rounds for time
7 Handstand push-ups
10 GHD Sit-ups
20 Overhead Walking Lunge, 45/35 pounds
30 Burpees
50 Double unders
Post time to comments.
WOD
For time:
225 pound Back squat, 20 reps
40 Toes to bar
60 Kettlebell swings, 2 pood
Post time to comments.
Hero WOD to start off the week!
"Johnson"
Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps
Post rounds completed and total reps to comments.
WOD
4 person Team WOD
"Jackie" team style
4000m team row - 1 rower per team
200 Thrusters, 45/35 pounds
120 Pull-ups
After row, two team members work at the same time
Post team and time to comments.
We are excited to be hosting nearly 20 members tomorrow in our Olympic Lifting clinic! I just want to let everyone know who signed up that we may add an hour or two to the Clinic in hopes we get all of you moving better. If at all possible please don't make plans immediately after the original end time. If you have to leave know worries, we will be holding another Oly clinic in the next few months.
WOD
3 rounds for time
Row 500m
Run 800m
100 Double unders
Post time to comments.
WOD
"Kelly"
5 rounds for time:
Run 400m
30 Box Jumps, 24/20" Box
30 Wall Ball Shots, 20/14 pound Ball, 10' target
Post time to comments
Reminder we will be hosting a 2 hour Olympic Weightlifting Clinic this Saturday from 1100-1300. There is a sign up sheet in the gym for those of you who want to attend.
WOD
Front Squat 3-3-3-3-3
Post loads to comments.
