April 6th, 2011

CrossFit Games Update

Alright everybody, WOD three has been released and they made up for all the “light” WODs thus far. Be careful what you ask for…5 minutes for as many  reps as you can achieve of 165# squat clean and jerk. Short and sweet and a lot of barbell! Should be fun. This will be our WOD for classes on Friday coupled with heavy shoulder press sets of three. People competing in the Sectional will do this WOD before doing the shoulder press in hopes to achieve the best score possible. If you are not able to to this WOD on Friday for some reason email me and the other coaches to schedule a time to complete this WOD.

Three rounds for time of:
Run 400 meters
75 pound Squat snatch, 15 reps
9 Handstand push-ups

Post time to comments.


13 Responses

  1. Yay!

  2. I feel like I just opened up another pair of pink bunny pajamas from grandma.

    • And I just got my red ryder BB gun 🙂

      I think if you pace well the first 2-3 minutes, you can still post a competitive score.

      Looking forward to seeing Shawn ‘The Beast’ Shannon do this one.

      • I think you’re going to be the star of the week John. You’re so much more efficient than I am. I fear gassing out too early, but will give it all I have! I caught up with the cold you all had and took the last day off work, so hopefully will I will rejuvinate quickly!!

  3. 17:31 scaled, 500m row,power snatch 32#,3 mat hspu Richard, great job this morning. Jeff, thank you for the help on the snatch and row.

  4. 32:11 Rx – long WOD, but made it to the end. HSPU are tough! Thanks for the encouragement 5:15…I need it.

  5. scaled 1 pad on HSPU and 65lbs OHS


  6. Couldn’t have gotten through this one without Jeff giving me some support. HSPU’s are super tough for me.

    Scaled with a pad under me head no idea my time but i finished.

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