Warmup
Jump Rope 5min
WOD
For time:
A
50 Burpees
B
7rounds of:
95lb/65lb Sumo Deadlift High Pull, 10reps
Ring Dips, 10reps
C
50 Burpees
***Time= total time from start of A to finish of C.
September 6, 2010
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WOD Friday 022610
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World Class Fitness in
100 Words
"Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense. Regularly learn and play new sports!" CrossFit Inc.
Links
AM CLASS:
AS RX’D
Pat 19:44
Ryann 18:54
Jeremy 20:53
Lynn 23:47
ADV
Mike D. 19:40
Balasz 20:59
BEG
Laura 11:25
Deidra 10:59
Mike M. 12:18
Tim 11:31
For those interested:
SUNDAY we will have little HOPPER WOD. We will pull a workout from a list of 6 COMPETITION WODS. All WODS are from the CROSSFIT GAMES SECTIONALS. This will be HARD and DEMANDING. Please try to arrive by 10:30. If there are enough people we will run two heats. Scaling will be allowed, however this is meant to be a challenge.
JUST A HEADS UP…..Of these 6 workouts, 2 of them involve double-unders. If one of these workouts are pulled, substituting the DU’s are allowed but only with the movement announced on SUNDAY…It wont be single-unders..
RxD
MikeC-19:59
Lt-15:18
JoeE-16:05
Chris-17:33
Adv
Chabot-13:54
Edie-13:03
Josh-16:23
Evening:
RX’d
Josh: 13:43
Mike Mc: 14:30
Mel: 16:41
Steph: 18:51
Dixie: 26:05
Vin: 19:32
Adv
Mike R: 16:25