Sunday: Double Helen

Comments W.O.D. on: Aug 15, 2010

WOD: CrossFit Games Event 2

1200m Run
63 KB Swings 53/35
36 Pull ups
800m Run
42 KB Swings
24 Pull ups
400m Run
21 KB Swings
12 Pull ups

*please note that you may choose to do this WOD as an individual or as a two person team

*for a team: one teammate can run up to 200 meters at a time. And you must rotate when your teammate breaks in repetition of the kb swings or pull ups. (ex. If partner one puts the kb down after 10 reps, partner two will have to start the kb swing.)

*Coach Craig will mark new turning points so that individuals may have less turning points.

*please arrive early if you need to tape up your hands

*an athlete may increase the work load by executing chest to bar pull ups

Comments (3)

Saturday: Teaxas Thorwdown Individuals

Comments W.O.D. on: Aug 14, 2010

Texas Throwdown Individual Events:

1. 21 thrusters (95/65)

Sand bag sprint 50 meters

15 thrusters

Sandbag sprint

9 thrusters

Sandbag sprint

2. In weight vest (20/10 lbs)

750meter row

25 shoot throughs

10 burpees

3. 5 rounds

9 deadlifts (155/105lbs)

6 hang power cleans (155/105)

3 push press/push jerk (155/105)

Saturday: we will have the Texas Throwdown wods posted. There are three wods, if you would like to do all three in one day, schedule with Coach Craig so the gym will be open: 8 am, 10, am, noon, 3 pm, and 5 pm.

You must call and reserve a time, if no one schedules for 5 pm, Coach Craig will not be there!