2010 Crossfit Games WOD 2

For time:
Run 1200 meters
63 Kettlebell swings, 1.5 pood
36 Pull-ups
Run 800 meters
42 Kettlebell swings, 1.5 pood
24 Pull-ups
Run 400 meters
21 Kettlebell swings, 1.5 pood
12 Pull-ups

**Make sure you arrive on time. We will be starting promptly at :10 after. **

Deadlift
3-3-3 (70%-80%-90%)

“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Chris Spealler 6:42, Eric O’Connor 7:01.

The Swamp Monster is this Saturday – Come by and check it out!!

9am WOD
3 rounds for time:
Run 400 meters
50′ walking lunges
12 pull ups

If you cannot do pull ups, substitute with double rep ring rows.

Finisher-max sit ups in 2 minutes

1pm WOD
5 rounds for time:
15 kettlebell swings 2/1.5 pood
15 burpess
15 Knees to elbows

For reps:

Max Handstand Push Ups 10 minutes

Max Squats 5 minutes

Max Pull Ups 2 minutes

Max Push Ups 1 minute

Score is total reps

Of Interest:

• Luana’s First Pull Ups

For time:

“Crazy Larry”

100 burpees, 100 pull ups

Of Interest:

• The ****ification of America
• GI Jane by Amundson of the CrossFit main site
• Flag Progressions
• Usain Bolt to run in US for first time since 2008
• CrossFit Girls: Miami
• CrossFit CHALLENGE on Feb 13th at NMB!!!

12 PM Olympic lifting class is on.

1pm WOD

“Sexy Greek”

800mtr run

30 KB swings (2/1.5)

30 Box jumps (24/20″)

5 rds

20 minutes, as many rounds as possible of:

5 Pull ups

10 Push Ups

15 Squats

Of Interest:

• Fitness as a Full Time Pursuit
• Get your Test up!

Friday brings the return of The Sexy, only sexier!

Deadlift
3-3-3-3-3
Use the same weight each set, perfect form, no failures

Rest as needed

12-9-6
Thrusters, 115#
Chest to Bar Pull Ups

Of interest:

• Rest: The Definitive Answer

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.

If you need lifting shoes or any other gear, click in the link to the right.
5% of your purchase will go directly towards new equipment purchases for CrossFit 305!

Also, new jump ropes are on their way. We have ordered the Ultra Speed Ropes you see used in the gym, as well as Triple Speed Ropes for those ready to take the next step. TSR’s are non coated metal ropes that WILL hurt, so if you have not mastered the dub, stick with the Ultra Speed Rope.