Today you have the option of prepping yourself for yesterday’s NYD workout or:

Strength/Skill Work

Complete 5 sets of the bear complex resting 3 minutes between sets:

For each set complete 5-7 of the following sequences WITHOUT resting the bar on the ground.  Each sequence consists of:

Power clean

Front squat

Push press

Back squat

Push press

If you are able to complete 7 sequences [...]

We're going to miss you Aidan!

The CrossFit Games Open used to determine which individual men and women as well as affiliate teams will qualify to this year’s regional competition and for the master’s athletes to earn spots to the 2011 CrossFit Games is coming to a close this week.  It has been an exciting 7 [...]

Strength/Skill Work

Complete 3-4 rounds of:

Lunge squat @ 3011; 4-6 reps

Ring dips @ 30X1; 3-5 reps

WOD

Complete 3 rounds of:

3 minutes easy “conversation pace” effort row or skipping rope

Then, 30 seconds of a sustainable effort* at each of the following stations:

Wall ball

6-count burpee

Slam ball (30lbs/20lbs)

Walking lunge

Sledge hammer strikes to tire, Right arm

Sledge hammer strikes to tire, Left arm

*Sustainable [...]

The FINAL Sectionals Workout of 2011!!

AMRAP in 7 minutes to get as far as possible in the following ladder:

3, 6, 9, 12, 15, 18, 21…

Thrusters (Use 80% of your Thruster 5+Rep max NTE 100/65lbs)

Chest-to-Bar Pull-ups

Strength/Skill Work

4-6 sets of Behind the Neck Press @ 3111; 4-6 reps. 2 minutes rest between sets for [...]

Strength/Skill Work Back squat: 5-6 rounds of 3-5 reps @ 2013

WOD

AMRAP in 10 minutes of:

5 Inverse burpees
10 Box jumps
15 Kettlebell swings

*Those competing in the Sectionals should not exceed a 70% effort on either the strength or WOD portion. Just move comfortably and take extra time to work on your [...]

Strength/Skill Work

4-5 Rounds of:

Thrusters 6-8 reps Work on linking them together.  Go up in weight as you can move through consecutively.  Do not exceed 115/75lbs in your build-up.

Chest-to-bar pull ups 6-8 reps (Be conservative with your grip strength.  In other words pay attention to avoid ripping your hands!)

For those competing on Wednesday for 11.6 move through [...]

Anthony put up a great number yesterday in Sectionals WOD 11.5!

Strength/Skill Work Hang clean: 5-7 sets of 2-4 reps

WOD

3 Rounds of

200m run

7 deadlifts @ 70% max of double or more.  NTE 225/155lbs

Rest exactly two minutes then complete…

3 Rounds of

7 deadlifts

200m run

For time.  Subtract those two minutes off your [...]

WOD

AMRAP in 20 minutes of:

5 Power cleans @ 70% max NTE 145/100lbs

10 Toes to bar

15 Wall balls

Post-WOD Strenth/Skill

3-4 rounds of:

Lunge squats @ 3011; 4-6/leg

Handstand push-ups @ 20×1; max [...]