July 2011

Day 5WOD For time: 12-9-6-3-6-9-12hang cleans – 115/75thrusters – 115/75 cash-out = 60 abmat sit-ups         crossfit.com  

Life Is Heavier Than Any Bar…(courtesy of Practice CrossFit)   We deadlift so if a toddler falls in street we can pick them up before a car scrapes them off. We snatch so that when the flood comes we can toss sandbags high enough to build a wall to save our home. We pull-up so

Day 3WOD "Cindy" & "Randy" sitting in a tree… W-O-D-D-I-N-G!10:00 AMRAP of:5 pull-ups10 push-ups15 squats immediately followed by:75 power snatches for time – 75/45    Hell Yeah!          crossfit.com  

Day 2WOD AKA "Much Tougher Than the Independence Day Chipper"5 rounds for time of (20 minute cap):200m sandbag carry12 clean to overhead – 115/7521 wall balls         crossfit.com  

Day 1 (July 4th, 7:30am – 12pm, last WOD at noon)WOD   Proud to Be an American… Download 005   Independence Day Chipper (30 minute cap)For time:30 ohs – 95/65, (115/75)30 t2b30 ground 2 overhead – 95/65, (115/75)30 box jumps – 24"/20", (30"/24")30 kb swings – 24kg/16/kg, (32kg/24kg)30 burpees30 double unders (120 singles) ((please, no

Warm-up for Week of 110704:  500m row + 10 walking lunges + 10 ghd sit-ups + 10 back extensions + 5:00 foam roll/mobility (stretch) Strength for Week of 110704:  5,5,5 – back squat & strict press (choose one or two days to get these lifts in as a substitute for the WOD, or prior to

 Why we love competing…   Competition Tension at the SoCal Regionals   What Does It Take to Train Like an Athlete? (courtesy of CrossFit Bartlett) It takes an enormous amount of being uncomfortable. It takes tons of hard work. It takes tons of data collection. It takes an extreme amount of dedication. It takes a

"Are you Fit?  Prove It!" at CrossFit Warwick today!              

Day 5WOD For time:15 back squats – 95/6520 back ext30 back squats20 back ext45 back squats20 back ext30 back squats20 back ext15 back squats       crossfit.com