logo

Wednesday, 08 Jun, 2011

Posted by Mandee on June 7, 2011   |   30 Comments

Warm up:

Group med-ball toss

 

Workout:

2011 CrossFit Games Regional Workout 4

For time:
100 Pull-ups
100 Kettlebell swings, 24kg
100 Double-unders
95 pound Overhead squat, 100 reps

Post time to comments.

 

Cool-down:

Figure out what in the world just happened.


Go-Heavy:

Weighted pull-ups

1-1-1-1-1-1-1


Grocery Shopping” with Nick Massie, CrossFit Journal preview video [wmv] [mov]

30 responses to “Wednesday, 08 Jun, 2011”

  1. Eric Hedges says:

    Ugh@ tomorrows WOD

  2. Josh Kennedy says:

    Get a calendar to time this WOD, holy cow.

  3. Josh McGuire says:

    http://www.youtube.com/watch?v=L2A97ILipPQ&feature=share

    Pretty motivating video of this wod……16 minutes!

  4. Casey says:

    Uhhhhh…I’m scared. I think this may be the first wod to make me shoot chunks. Are there barf buckets near by?

  5. dean says:

    I was fine with it until I read the OHS. The cool down is awesome tho.

  6. Patrick says:

    Can’t say I’m going to hate missing this one…

  7. Greg Scarpa says:

    “You’re killin’ me smalls, you’re killin’ me!”

  8. Justin says:

    The time cutoff is your friend on this one

  9. Tracey says:

    I will need a counter!

  10. DaveC says:

    Geez, that wod even makes me leery of coming in for Go Heavy today. Maybe just stay away from the southeast side of town altogether. Anybody going to substitute DBs for the prescribed two-footed DBs? 🙂

  11. Eric Hedges says:

    0600 was a THIN class today!! Plenty if room an everyone had a bar!! 🙂
    100 Pullups
    100 Kettlebell Rx’d
    200 Singles
    30 OHS
    30 minutes came and put me out of my misery.

    • Paul Pepe says:

      18 OHSquats at 30 min cut off. Thank God for the clock. Yeah, 0600 class had lots of room to roam about. The pull up burpee WOD on Sat was worse. I need a day (or 2) off….

  12. Larry Lowe says:

    Tracey, The Charlotte Level 1 Cert is full. I guess I can’t go unless Russell can pull some magic…

  13. Tasha W says:

    Umm, wow… If I even make it past the pullups, I will declare victory. Sheesh!!!

  14. Robert S. says:

    I can’t make it in today, but I can assure you I’m going to make this WOD up!

  15. Erin B says:

    What’s wrong with me? Why am I looking forward to how much this WOD is gonna hurt?

  16. Ben Jarrell says:

    I have to admit I’m kind of glad today is my rest day. My hands seriously need some time off to heal.

  17. Justin says:

    54 ohs at cutoff. Attempted double unders for a while, but switched to singles.

  18. Josh McGuire says:

    100 pullups
    100 kb
    200 su

    ……12 min to go
    45lb ohs 39 reps in 12 minutes lol wrecked me
    Humbled

  19. Tracey says:

    31:50 as RX’d

  20. Kevin Dishner says:

    100 Pullups
    100 KB swings
    100 Double Unders
    33 OHS

    …met Pukey. Ouch!