October 2011

For time:
50 Pull-ups
50 Shoulder to Overhead 95/65
50 KB High Pull 70/44

 

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”
~Thomas Jefferson

“Darst Vader”
For time:
800m Run
12 Power Cleans 80kg/40kg
800m Run
9 Power Cleans
800m Run
6 Power Cleans
55 Double Unders
1 Muscle-up

 

“Don’t tell me how hard you work.  Tell me how much you get done.”
~James Ling

 

12:00 Skills / Open Gym

10:00a CrossFit Wod
11:00a B4B Volunteer Meeting
12:00p B4B Athlete Check-in
1:00p B4B Opening Ceremony
6:00p Chris & Samantha’s Halloween Costume Party

CrossFit Wod
15:00 AMRAP
3 Wall Climbs
5 Toes Through Rings
9 KB Snatch 44/26 (alternate arms each round)


2011 Regional wod 2

Thruster Ladder
On a running clock: athletes will have 30 seconds to perform one thruster from the ground at each weight.

Weights in Kilos:
Men’s weights: 55, 60, 65, 70, 75, 80, 85, 90, 95, 100, 105,110, 115, 120

Women’s weights: 20, 25, 30, 35, 40, 45, 50, 55, 60, 65, 70

After completeing the ladder: the athlete must perform 5 overhead squats at 95/65 for every weight not lifted.

“Noise proves nothing.  Often a hen who has merely laid an egg cackles as if she laid an asteroid.”
~ Mark Twain

3:00p-7:30p Open Gym / EVCF Weightlifting Club

“The Darna 200”
20 GHD Sit-ups
20 Weighted Pull-ups 25/10
20 Ring Dips
20 T2B
20 Plyo Push-up
20 CTB Pull-ups
20 K2E
20 Push-up (hand release)
20 Burpees
20 Double Unders (unbroken)

“Ride on! Rough-shod if need be, smooth-shod if that will do, but ride on! Ride on over all obstacles, and win the race!”
~Charles Dickens

2011 Regional wod 1

For time:
1000m Run

20 HSPU
1000m Row

~Full Recovery

For time:

20 C&J 135/95
*ground to overhead

“What is important is to keep learning, to enjoy challenge, and to tolerate ambiguity. In the end there are no certain answers.”
~Matina Horner


CrossFit / USAW Open wod

AMRAP 10:00

6 Squat Clean 121/66
12 Pull-ups
24 Double Unders


“Depend on the rabbit’s foot if you will, but remember it didn’t work for the rabbit.”
~ RE Shay

12:00 Rowing / Open Gym