For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
Josh Everett 12:30, Matt Chan 13:55, Kevin Montoya 14:48.
Post time to comments.
Compare to 070210.
Greg Glassman on the Open Sectionals.
ANSI Accredits CrossFit under Certificate Accreditation Program
I just want to say thank you all for coming out to compete with us yesterday! It was a great event and a lot of fun and I am looking forward to the next one! Great to see so many familiar faces!
It was a blast Katherine. You just make sure everyone at CFHV gets a turn with the shake weight.
Thanks for having us, Katherine! It was a blast, and I think it improved us all as athletes and trainers.
Silver 15:57(wrote 16:57 on the board because I cant do math in the middle of working out! Can anyone relate? ;P )
Awesome workout today! I think the funnest part for me was running that 800m right after doing the abs workout…I felt like I had to lean over a little with my abs tensed.
Gold, 21 minutes. Didnt do the back extensions. Took off for a week and came back to a rough one.
This is Scott. For those of us over 40 years of age, please check out masterwod.com. I am going to try and do these on Friday open gym. This is basically a site that prescribes WOD’s and lets you track your results against others in your age bracket. They had close to 200 post on the 1st WOD. I have posted WOD # 2 below.
Set a clock for 10 minutes
At the start of every minute perform the following:
-3 pull-ups
-6 push-ups
-9 squats
Upon completion of the squats, complete as many thrusters as possible for the remainder of the minute. You choose the weight for the thrusters. Once you begin you cannot remove weight from the bar, so choose wisely. Multiply total thrusters by the weight used. Your score is total weight lifted. Example; 5 reps of completed thrusters with a 45 lb barbell every round would be 10x5x45=2250lbs
That looks pretty cool Scott. Let us know if there is anything we can do to help facilitate those workouts for you and anyone else who would like to join you.