For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate
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Compare to June 6, 2011
13
Don’t forget, tomorrow is the day we open back up the 9AM Saturday class!
Also, if you’ve registered for the CrossFit Games Open, you must have your weekly WOD done at the gym in front of a trainer. We must have 1 trainer per competitor for every WOD so it is very important that we coordinate and schedule accordingly. We will have 3 trainers available tonight from 5:15-8′ish for Gamers and again tomorrow from 9:00-10:30. We will attempt a sign-up sheet for the future WODs so that we will guarantee only one gamer shows up at a time and a trainer is available. In case you are unsure, please know that you must post your own score on your athlete profile and we will get on and validate it after HQ sends us an email directing us to do so…we DO NOT log your scores for you. Good luck to everyone competing! Have fun!
400 meter walking lunge
Post time and number of steps to comments.
Compare to May 6, 2011 or August 23, 2011
Navy SEAL Aaron Vaughn
Act of Valor is out in theaters. You may remember the West TN Patriot Run we supported in October where West TN gathered to run and raise money for Wounded Warrior Project in memory of a local Navy SEAL that was killed in August. Aaron Vaughn’s family will be in attendance at the showing tomorrow night and will be raising money for his children. Participate.
Get more details in this article… http://www.nwtntoday.com/news.php?viewStory=67270
Three rounds for reps of:
155 pound Squat cleans, 1 minute
20′ Shuttle sprints (20′ forward + 20′ backwards = 1 rep), 1 minute
245 pound Deadlifts, 1 minute
Burpees, 1 minute
155 pound Jerks, 1 minute
Rest 1 minute
James Hobart 158 reps.
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James Hobart on today’s WOD – video [wmv] [mov]
U.S. Army Sergeant Jason A. Santora, of Farmingville, New York, assigned to the 3rd Battalion, 75th Ranger Regiment, based out of Fort Benning, Georgia, died in Logar province, Afghanistan on April 23, 2010, from wounds sustained during a firefight with insurgents. He is survived by his parents Gary and Theresa, and sister Gina.
http://www.soc.mil/Memorial%20Wall/Bios/Santora_Jason.pdf
CrossFit.com’s original post of “Michael” and a little more reading to motivate you to work hard today.
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Compare to August 16, 2011
Snatch balance 1-1-1-1-1-1-1
Kristan Clever 190lbs, Rebecca Voigt 175lbs, Maya Keenan-Gallagher 65lbs (age 11).
Post loads to comments.
As many rounds/reps as possible in 8 minutes of each WOD with 5 minutes of rest between each WOD.
WOD 1 – 5 burpees, 10 deadlifts, 10 box jumps
WOD 2 - partner KB swings& 100 meter run with ball, push-ups on the minute
WOD 3 – Cindy, 5 pull-ups, 10 push-ups, 15 squats
Post each rounds score to comments.
21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
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Compare to October 13, 2011
Four rounds, each for time of:
800 meter run
Rest 3 minutes between efforts!
Post times for each round to comments.
Compare to April 19, 2011
Have you checked our upcoming events and closures lately?
