2011 Games WOD: Triplet Sprint

Ropes and C and J's

Squat Clean & Jerks and Muscle-ups

Three rounds, 12-9- and 6 reps, for time of:
135 pound Squat clean and jerk
Muscle-up

Run 3 Times

Three rounds for time of:

Run 800 meters
Rest 2 minutes

JACKIE

Rest Day

Weighted dips 3,2,2,2,2,1,1,1,1

Helen

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

Wall balls and Squat Snatches

Three rounds for time of:

30 Wallball shots, 20 pound ball (10.5 foot target)
75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees)

Weighted pushups 1-1-1-1-1-1-1

MANion

Seven rounds for time of:

400m run

135# back squat, 29 reps

You know you're a CrossFitter when....

(friend sent this to me)

You know you’re a CrossFitter when:
You’re asked in a job interview, what your strengths and weaknesses are and you reply “my Fran time is strong but I need work on my double unders.”
You tell an attractive woman after the workout, “You’re a freaking beast!”, and she wholeheartly says “Thank you!”
You don’t own a tractor but you own tractor tires.
Every time you go to Lowe’s/Home Depot, you are looking for the exercise potential of equipment rather than stuff for your home.
Your shins have more scrapes than a twelve year old boy.
You know better than to say, “That looks easy”.
You’ve spent HOURS watching videos of other people working out (who does that?).
CrossFit t-shirts dominate your wardrobe.
When you travel, your first concern is if there is a local affiliate close by.
You know that a 70%+ dark chocolate bar can sub as 3 blocks carbs.
You must WOD with loud obnoxious music, but never hear a word of it.
You don’t bite your nails, you pick your callouses
You talk about WODS, Snatches, Thrusters, and Jerking, and know that these all have nothing to do with sex
You consider other CrossFitter’s family.
You believe the world would be a better place if everyone was a CrossFitter.

OHS/DU

Big ol' Bad Ass Barbara

Front Squats

Front Squat 1-10-1-20-1-30 reps

Waiter Walk WOD

Big Bag'o PU/HSPU

Snatch a minute for 15 Minutes

5rd:run400m/20dl/20pu/10dl/10pu

Weighted Pullups

I am all alone in bloggy world... boo hoo

Lropeclimb,Phsp,OHS1leg

Happy Fourth of July!

"Morrison"

50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood

RIP

Shoulder Press 5's

Front Squats and Burpee Pullups

3 rounds of 12 135 lb FS, 12 burpee PU's