WOD

Saturday July 11, 2009

Perform the following with a partner:

100 Slam Balls 20, 16lbs
100 Pull Ups
100 Box Jumps
50 Squat Cleans 155, 105lbs

Compare to: 090411
Post time to comments.

Games09PrepStadium
Stadium setup for the 2009 CrossFit Games.

The individual events for the games are starting today. There are 5 workouts today and 3 tomorrow for those that make it. Here are today’s workouts.

Event 1 – The Run
The first event is a 7.1km run through varied terrain including both asphalt and extremely steep hills off trail. The athlete’s time will be electronically determined by a chip given to the athlete prior to the race.

Event 2 – The Deadlift
Heaviest successful deadlift completed lifting one rep every 30sec. Each competitor will begin at the first barbell, which weighs 315lbs for men and 185lbs for women. Dropping is permitted. The athlete then has 10sec plus any portion of the 20sec remaining to set up at the next bar, which is 10lbs heavier than the previous (so the second bar weighs 325/195). Athletes continue moving to progressively heavier bars until they fail. The athletes are ranked according to the heaviest successful weight lifted before failing.

Event 3 – The Sandbag Hill Sprint
The men will pick up two 35lb sandbags (loosely packed) and sprint approximately 170m uphill. The sandbags begin flat on the ground. The sprint is steep in places, with approximately 100′ in elevation gain over the 170m course. Women carry one 35lb sandbag for the same course.

Event 4 – Row / Hammer Stake
Row 500m
Hammer a 4′ metal stake into specially prepared, evenly compacted ground (women use a 3′ stake)
Row 500m
Details and standards will be given to the athletes on Saturday afternoon.

Event 5 – The Couplet
The two exercises are wallball and barbell snatch. The specifics of the workout will be disclosed on Saturday afternoon. We want the athletes to have the privilege of being the first to perform this exact workout.
(photo and event details courtesy of CrossFit.com)

Friday July 10, 2009

4 rounds for time of:

400m run
40 lunges
400m run
Tire flips across parking lot

Post time to comments.
*Note* This WOD will be RAIN OR SHINE. If it looks like rain, come prepared or don’t come at all.

Speal100PullupsAttempt3
Chris Spealer Quest for 100 Pullups – Video Preview
To see the full video of all of his attempts, subscribe to the CrossFit Journal.
(photo and video courtesy of Crossfit.com)

Thursday July 9, 2009

For time:

50 KB Swings 50/35
50 Squats
50 Sit ups
2 Rope Climb
50 Sit ups
50 Squats
50 KB Swings 50/35

Post time to comments.

JB
Has anyone seen this man? If you do please tell him to get his butt back into CrossFit immediately!!!

Wednesday July 8, 2009

Clean and Jerk

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

compare to 081210
Post loads to comments.

future
A glimpse into the future…

With all these benchmarks and grinders around you might see the importance of logging your scores and progress. When you know what you did last time it’s that much easier to set up for a workout this time. There’s no better fitness challenge then to challenge yourself. Getting a new PR in a WOD is a great achievement and always a great way to start, or end, a day!

Tuesday July 7, 2009

“Diane”
21-15-9 rep rounds of:
Deadlift 225, 155
Handstand Push ups

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Compare to: 090218

sweat
Some people are sweatier than others.

50/50 Fitness Challenge
Tomorrow is the last day to register for the challenge. If you haven’t registered yet what’s taking so long? We got quite a few people already and one person who’s been practicing every day saying “this one is mine”. Don’t let him just walk (or sit) away with the cash!!

Monday July 6, 2009

“Fran”
21-15-9 reps of:

Thruster 95, 65 lbs
Pull ups

Compare to: 090214

hike
Yvonne and Brian ready for the hike this weekend.
Would anyone be interested in a CrossFit hike/camp or camp/rafting trip?

Sunday July 5, 2009

“Grace”
30 reps for time:

Clean and jerk 135, 95 lbs

Compare to: 090113
Post time to comments.

Angwtlizwt
Ang and Liz hitting the weighted pullups on Friday’s WOD.

50/50 Fitness Challenge
Sign up today for July’s challenge. It’s only $10 to buy in and you’ll have a chance to win 50% of the pot! It’s a great reason to spend some extra time on your core strength.

PR Tracker
It’s another Benchmark WOD today which means another opportunity to enter your scores into the PR Tracker. Once you see the convenience of having all your PR’s in one spot you’ll love it!

Saturday July 4, 2009

“Barbara”
5 Rounds, each for time of:

20 pull ups
30 Push ups
40 Sit ups
50 Squats

Rest precisely three minutes between each round.

Compare to:090116
Post total time excluding rest breaks to comments.

billmu
Bill hitting his Muscle Ups during “Nate”

50/50 Fitness Challenge
Sign up today for July’s challenge. It’s only $10 to buy in and you’ll have a chance to win 50% of the pot! It’s a great reason to spend some extra time on your core strength.

PR Tracker
It’s another Benchmark WOD today which means another opportunity to enter your scores into the PR Tracker. Once you see the convenience of having all your PR’s in one spot you’ll love it!

Friday July 3, 2009

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

Pull Ups 45/35lbs
Press 115/75lbs

Compare to: 090521
Post time to comments

scar
Our latest inductee into the box jump scar club. I think the lesson learned was to stop trying to keep up with AngAsh!

July 50/50 Fitness Challenge:
There’s already quite a few names on the list for this months challenge. That means the pot is growing! You have until next Wednesday July 8th to get in on the challenge and have a chance at this months Ca$h! Don’t miss out!!!

Thursday July 2, 2009

“The Chief”
Max rounds in 3 minutes of:

3 Power cleans, 135, 95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Compare to: 090321
Post rounds completed for each of the 5 cycles to comments

winner
Jen won $165 in the June 50/50 Fitness Challenge just by getting better at pushups!
Will you be the winner of this months fitness challenge? Check out the detail under our “Events” tab.

PR Tracker Website:
If you haven’t created an account on the PR Tracker site yet, DO IT! It’s the best place for logging all of YOUR PR’s. Today’s WOD is a perfect example. Spend a little time and fill out all your benchmark and exercise PR’s. You’ll be glad you did. You can find a link on the top right of this website.