WOD 120117

Via Eva T

7 Rounds:
3 Burpees
10 Hollow Rocks

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CrossFit Body 6:30AM, Yoga Room

Skill:

Headstands & Handstands: Kick to headstands (wall) - Headstand holds (wall) - Kick to handstands (wall) - Handstand holds (wall) - Kick to handstand (free-standing)

Conditioning:

With a partner, accumulate:
100 Superman rocks
100 Push-ups
100 Sit-ups
100 Squats
Only one person may be moving at once, finish all 100 reps before moving on to the next exercise.

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Mobility/stretching:

10-minute squat hold

CrossFit Games Open 2012 prep.

This is for Athletes planning to compete for Team CFEB in the upcoming Open.

Registration Link

Those of us who have experience in CF competition (which is super-fun) will explain what it is like to those of us who do not.

You should meet the following minimum standards (injury etc. notwithstanding):

Able to perform pull-ups (chest-to-bar preferred)
Able to perform strict push-ups
Able to achieve full squat depth with a flat back
Able to Deadlift 275/155
Able to Squat 185/135
Able to Clean and Jerk 135/95
Able to Press 95/65

In addition to perform competently, you should be able to do all of the following (not required):

Rx Checklist

If you cannot do the minimum, above, but have a lot of heart and think you can get it by the time the open rolls around, email me and we can discuss it.

Sunday 120122

CrossFit Games Open 2012 prep WOD 12.2:

"The Crucible"

A: For Time
Run 800 meters in 3:30/4:00 or less
Rest 90 seconds

B: For time:
45 unbroken Thrusters 75/55
Rest 90 seconds

C: For time:
21-15-9 - all sets unbroken
Deadlift 205/135
C2B Pull-Up/Pull-Up
Finish in 7:00 or less
Rest 90 seconds

D: For time:
For every second over limit in part "A" perform one burpee
For every time putting down the bar in part "B" perform 10 thrusters
For every second over 7:00 in part "C" perform one C2B jumping pull-up
For every unauthorized set break in part "D" perform 5 Wall-Ball 20/14

We will be doing this in pairs: One person works, the other Judges. The judge is never wrong. If you have not experienced this before you will get to see what it is like to have a judge count (or not count) every rep.