Strength:
Back Squat 2-2-2-1-1
Working to a 1RM. Set a PR today!
WOD:
Secret Service Snatch Test
Amrap 10 minutes KB snatch (1.5pood/1pood)
You can switch hands & even put it down and rest
Total reps at the end is your score.
This is a gut checker.
Happy Hour tomorrow night at Dilworth Neighborhood Bar and Grille, 8 pm.
Guys, we've got five athletes competing in the sectionals this weekend. The Sectionals will be held March 6-7 at 460 Greenway Industrial Dr. Fort Mill, SC. 29708. First event starts at noon Saturday, second event 3:30pm. Sunday kicks off at 9am. with the third event and the last event starts at 12:30pm. Good luck Jeff, Jayme, Mike, Annie and Chelsea!
Here's a look at the work outs they'll be doing...
Saturday:
WOD 1
For Time:
400 Meter sandbag (60/40lbs) run (25 meter turnaround)
20 Sandbag (60/40lbs) squats
300 Meter sandbag (60/40lbs) run (25 meter turnaround)
30 Sandbag (60/40lbs) squats
200 Meter sandbag (60/40lbs) run (25 meter turnaround)
40 Sandbag (60/40lbs) squats
WOD 2
5 Rounds For Time:
275/155lb Deadlift, 6 reps.
12 Jumps 20" Box - Men over the box, Women on the box
1 Rope ascent - 20/15'
Sunday:
WOD 3
1 Rep max effort, ground to overhead - 10 minute time limit.
WOD 4
For Time:
60 Double-unders
30 Thrusters, 95/65lbs
30 Burpees
500m Row
30 Slamballs, 30/20lbs
30 GHD sit-ups
500m Row
30 Kettlebell Snatch, 24/16kg.
30 Overhead Lunge, 30/20lbs
60 Double-unders
Back Squat 2-2-2-1-1
Working to a 1RM. Set a PR today!
WOD:
Secret Service Snatch Test
Amrap 10 minutes KB snatch (1.5pood/1pood)
You can switch hands & even put it down and rest
Total reps at the end is your score.
This is a gut checker.
Happy Hour tomorrow night at Dilworth Neighborhood Bar and Grille, 8 pm.
Guys, we've got five athletes competing in the sectionals this weekend. The Sectionals will be held March 6-7 at 460 Greenway Industrial Dr. Fort Mill, SC. 29708. First event starts at noon Saturday, second event 3:30pm. Sunday kicks off at 9am. with the third event and the last event starts at 12:30pm. Good luck Jeff, Jayme, Mike, Annie and Chelsea!
Here's a look at the work outs they'll be doing...
Saturday:
WOD 1
For Time:
400 Meter sandbag (60/40lbs) run (25 meter turnaround)
20 Sandbag (60/40lbs) squats
300 Meter sandbag (60/40lbs) run (25 meter turnaround)
30 Sandbag (60/40lbs) squats
200 Meter sandbag (60/40lbs) run (25 meter turnaround)
40 Sandbag (60/40lbs) squats
WOD 2
5 Rounds For Time:
275/155lb Deadlift, 6 reps.
12 Jumps 20" Box - Men over the box, Women on the box
1 Rope ascent - 20/15'
Sunday:
WOD 3
1 Rep max effort, ground to overhead - 10 minute time limit.
WOD 4
For Time:
60 Double-unders
30 Thrusters, 95/65lbs
30 Burpees
500m Row
30 Slamballs, 30/20lbs
30 GHD sit-ups
500m Row
30 Kettlebell Snatch, 24/16kg.
30 Overhead Lunge, 30/20lbs
60 Double-unders
posted by Bryan at
3/03/2010 05:00:00 AM
10 Comments:
Good luck in sectionals this weekend! I know you guys will rock the house.
I'll be down there and can't wait to see our team crush it! The WODs are now posted if anybody wants to check em out.
http://games2010.crossfit.com/
Good luck everybody!
nice! you 5 will have a cheering section...excited to see you guys kick ass!
Good luck to all!!
Craig
I have to say well done on the programming Lance, I'm going to feel right at home in those workouts!
More importantly, thank you, Crossfit gods, for the glorious absence of overhead squats!
...and hand stand push-ups...and muscle-ups! Thank Pukie!
Good team! I'm excited!
glad for no 2k or more row!!!!!
I will do my best to push each of you!
although looking at the workouts has made me sick to my stomach or no, i thinks thats just the crystal meth.
The drug or the band?? :)
Just the fact that you guys are brave enough (or crazy enough) to compete at this impresses me immensely.
Remember guys and gals: It's not whether you win or lose but how good you look while doing it!
☮
You all are awesome! Best gym - never imagined what I was diving into when I joined.
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