The Home Depot Center in LA...site of this years CrossFit Games
W.O.D. 7.17.10
In the spirit of the CrossFit Games, one of last years Affiliate Team WODs.
A Team WOD:
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)
Rules:
We will select teams based on class size...
1. The wallballs are performed one athlete at a time. When all "four" athletes (in the CF Games there were two men and two women) have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in "Annie R U Ok?" format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.
4. There was a 20min cap on this workout at the CF Games, but we will make it 30 minutes to insure all can finish in the allotted time. Scaling will be allowed for our WOD based on set standard by your coach.
(compare 7.15.09)
Today's Classes:
8:00AM ONLY
Read:
What are the CrossFit Games anyway? Click here to find out.
Quote:
"Do not fear death so much, but rather the inadequate life."
-Bertolt Brecht
In the spirit of the CrossFit Games, one of last years Affiliate Team WODs.
A Team WOD:
30 Wallballs (20lbs/14lbs)
Row 300m
30 Box jumps (24")
30 KB swings (24kg/16kg)
30 DB Push press / Push jerk (40lbs/25lb)
30 Deadlifts (225lbs/135lbs)
Rules:
We will select teams based on class size...
1. The wallballs are performed one athlete at a time. When all "four" athletes (in the CF Games there were two men and two women) have completed the wallballs, they move on together as a team.
2. The middle four drills are then performed together in "Annie R U Ok?" format, meaning all four team members start at different stations at the same time. They rotate in the order listed once all four athletes have completed the rowing and reps. When all four athletes have completed all four drills, they move together to the deadlifts.
3. The barbell will be pre-loaded with 225lbs. Both men will perform 30 deadlifts each, and then the team will be responsible for removing 90lbs. Both women will then perform 30 deadlifts each, and the clock stops.
4. There was a 20min cap on this workout at the CF Games, but we will make it 30 minutes to insure all can finish in the allotted time. Scaling will be allowed for our WOD based on set standard by your coach.
(compare 7.15.09)
Today's Classes:
8:00AM ONLY
Read:
What are the CrossFit Games anyway? Click here to find out.
Quote:
"Do not fear death so much, but rather the inadequate life."
-Bertolt Brecht
Team 1 (team of 5, did burpee station) - 30:33
ReplyDeleteJoe A.
Kathleen
Melinda
Liz
Cate
30:33
Team 2 - 29:18
Todd
Jaime
Joe M.
Dorothy
nice work today everyone, great efforts on all parts and just a great looking group in general.
Congratulations to the Crossfit KOP team! I am very proud of you all.
ReplyDeleteYou worked hard and gave it your all. Watching you practice and prepare inspires me. You guys rock! Enjoy the rest of your stay and have a safe trip home. I can't wait to hear all about it.