WOD

21-15-9 for time:

95# power snatch
ring dips

WOD

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Rest Day

I'll be licking my wounds again today. If you feel the same, use today to rest and practice your goat(s)*. Pistols, HSPUs, Snatch, Muscle Ups, what ever you are secretly hoping does not pop up in tomorrow's WOD. We dive back in head first on Wednesday.


*The "Goat" concept (San Francisco CrossFit) is simple. A "Goat" is an exercise or movement you suck at, hate, or both. This can include anything from running, thrusters, handstands, or stretching your hamstrings. This point is, we should work harder at the things we suck at instead of always trying to improve what we're already good at. Spending some time during your warm-up or cool-down to improve some of your "goats" will make a HUGE difference in how fast you progress!

WOD 3 Highlights, "The Chipper"

WOD 2 Highlights

Games Final Results and HIghights

WOD 1 Highlights

Paper Shop Games WOD 2 & 3

------- Event # 1 - 9:00am -------

4 Rounds for time of:

5 Ground to Overhead Anyhow @ 155lbs
10 Burpees
100m Farmer Carry @ 53lb / 70lb (switch hands at the halfway mark)

------- Event # 2 - 3:00pm -------

"Catch 22" (scaled)

1 Round for time of:

22 Deadlift @ 205
200m run with 2 x 25lb dumbbells
22 Thrusters @ 2 x 25lb dumbbells
200m run with 2 x 25lb dumbbells
22 Pullups
300m run
22 Overhead Squats @ 75lbs
300m run

PS Games WOD 1

5 Rounds For Time:

2 Muscle Ups
20 Wall Ball
8 SDHP @95#

Rest Day

WOD

“Burpee Gone Bad”

3 Rounds of:

Wall Ball (1 minute)
SDHP @ 75# (1 minute)
Box Jumps (1 minute)
Push Press @ 75# (1 minute)
BURPEES (1 minute)
rest (1 minute)


Total Reps is your score.

Rest Day

2009 CrossFit Games Highlight Video

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Total reps is your score.

WOD

Three Rounds of Barbell Complex

Then:

Push Jerk

5-5-5-5-5

WOD

Office Space 2

4 Rounds For Time:

10 Ball Slams, 20#
20 Double Unders
5 HSPU

WOD

"Nancy"

5 rounds for time of:

400 meter run
95 pound Overhead squat, 15 reps

WOD

30 Renegade Man Makers For Time

Rest Day

2009 CrossFit Games Champ, Mikko Salo

WOD

Bruce's Dirty 30

For Time:

30 KB Swings @ 35#
30 Ring Dips
30 Box jumps, 24"
400m Run
30 Push Press @ 75#
30 Burpees
30 Double Unders

WOD

For Time:

21-15-9

Sumo Deadlift High Pull @ 95#
Wall Ball, 20# @ 10' Target

WOD

8 min AMRAP of:

5 Clean and Jerk (135 lb. Men) (95 lb. Women)
(From the ground by any recognized clean to full extension overhead)
10 Chest to Bar Pull Ups

CrossFit Games Start Today!!! The individual events are redonk.

2009 CrossFit Games, Aromas, CA

071009 WOD

Rest Day

WOD

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
16 1-Pood Kettlebell swings

WOD

21-18-15-12-9-6-3 rep rounds of:

185 pound Front squat
Sit-up

WOD

"Mini Cindy"

Max Rounds in 10 minutes

5 Pull Ups
10 Push Ups
15 Squats