Warm-up:
2 Rounds:
400 Meter Indian Run
10 Second Curly Ball on Parallettes
5 Perfect push ups
Workout:
Complete as many rounds as possible in 12 minutes
200 Meter run
7 Hang Power Snatch @75/55#
7 Ring dips
7 Knees to elbows
Post total rounds and reps completed to comments.
“The Quick Release Method” with Shane Farmer, by Again Faster Equipment – video [wmv] [mov] [HD mov]
Does anybody have the number for hover round? I think I may need a scooter to get around after yesterday.
I do know a rep for the Scooter Store. Maybe he can lend ya one of his demo models for the day – but you may have to fight me for it. OMG, it should have been named the “Booty Rock” WOD. I don’t think my booty has EVER been this sore after a WOD!
0600 TRACK
“Tosh”
Run: 3 x (200m, 400m, 600m)
Work:Rest ratio of 1:1
(0:32; 1:14, 1:53)
(0:33, 1:18, 1:58)
(0:33, 1:16, 2:00)
w/u: 2.25 mile easy, cool down: 1.25 mile easy
Big group today, thanks to Casey, Tracey, Jane, Meag, James, Bryant, Wes, and Zach for coming out. Everyone pushed it and worked hard!
Don’t forget about our CF Games Party this Friday night at 6:30pm! CFHSV will provide BBQ, just bring a side dish of your choice! Friends and family are welcome. There will be a sign up sheet later today at the gym so please sign up if you plan on attending.
Also, Carson and Brady have graciously offered their house for a Games get together on Saturday. There will be more information and a sign up sheet for that at the gym as well so make sure and check it out!
Thanks, Mandee!
Please sign the sheet at the gym so Brady and I have an idea of how many people to prepare for. We’re planning to provide the protien if you guys would bring sides/snack dishes.
I will also bring info sheets with directions to our house at the gym for you guys to pick up.
Thanks!
Looking good, Greg. The long road to recovery continues….
So, what does everyone think of the mini-triathalon thing they threw in along with an obstacle course for a fourth day preceding the “regular” 3-day games? Definitely a plus for competitors that spend some of their time outside a gym and in the real world.
Bush honky…swim 700 meters with fins?!?!? 🙂 What I wouldn’t like is the bike situation. I wonder what kind of bikes are being provided, mt bikes, beach cruisers, bmx? I think the really tough party of Wed will be the guys who have to go 3 rounds on the obstacle course, that is going to get gnarly.
Dave – I LOVE IT! Getting back to grunt work and true CrossFit. Nothing flashy, just work.
Aaron – Single speed mountain bike. Through sand and “undesirable terrain”. Or what I refer to as a ball breaker.
6 rounds rx
4 rounds. Scaled the ring dips to 20 second holds. I need to get ring dips!
Dave- Legit pic man! Keep up the hard work!
1630 class: 4 + 4 doing hang squat snatch variant
Then 10mi of sloppy running at the XC park