Burpee Challenge Day 60
Warmup
3 rounds of:
10 Pushups
10 Pullups
10 Box Jumps
10 Squats
WOD
1st
Overhead Squat 3-3-3
2nd
“Randy”
75 Power Snatches, 75lb
September 4, 2010
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WOD Friday 073010
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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
5k 30:49
Just a reminder for those who are planning on participating in the Spartan Race. We will be conducting an obsticle course WOD tomorrow SATURDAY from 9am to 10 am at East Park (Clock).
THIS IS OPEN TO EVERYONE, not just those competing in the race. Please try to arrive early so we can get everyone thru the WOD. The gym will be opening at 10am for regular workouts as well.
Also CF New England has posted their info for their next throwdown. November 6th. It’s format is based on this years CF games. The WODS will not be announced until that day. From past events they focus on lots of olympic lifts, pullups (C2B) and endurance wods. Although it is open for anyone to compete, it is highly recommended that you are able to complete ALL workouts as RX’d or even higher. There is no scaling allowed at this event. You do the WODS the way they are listed. Please see a trainer if you are interested in this event.
800 meter run: slowest time 3:46
AM/LUNCH
“RANDY” RXD
JEREMY 6:31
PAT 6:46
MIKE 6:04
JOSE 9:23
JOHN 7:54
MATT 5:55
HANI 5:00
JOSE 9:45
MIKE 7:04
LUIS 5:31
CRAIG 4:56
BEN 5:13
TOMBSTONE 11:09
LT 5:53
RICH 5:31
NATE 6:36
JOE M 6:32
“ISABEL”
RYAN 5:04
DIXIE 3:15
ADV
EDIE 5:25
BEG
LAURA 7:35
DEANNE 9:04
HEATHER 6:01
EVENING
RX’D
MIKE O 7:50
MATT 9:24
TYRELL 4:44
MIKE V 6:02
JOE E 5:40
DAN 6:52
ROMAN 11:20
BRIAN 7:18
ROJAS 7:51
ADV
LT ROY 9:10
PHIL 11:09
500 Double unders for time: 18:26
Yesterdays WOD with 27lb vest.
35:59
Sorry 34:59