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15 Dec
by: Published in WODs

WOD L1:  Team WOD: CIA Seven: 7 rounds for time of:

7 Push Ups
7 Thrusters (115/75)
7 Knees to Elbows
7 Deadlifts (185/125)
7 Burpees
7 Kettlebell Swings (24/16)
7 Pull Ups

WOD L2:  Team WOD: CIA Seven: 7 rounds for time of:

7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbows
7 Deadlifts (245/165)
7 Burpees
7 Kettlebell Swings (32/24
7 Pull Ups

==

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

RIP heroes,

CG

==

14 Dec
by: Published in WODs

WOD L1:  Team Games Final WOD: For time:

3 rounds of:

10 Hang Power Cleans (85/55)
10 Ring Dips
-
3 rounds of:

10 Thrusters (85/55)
10 Pull Ups
-
20 Hang Power Clean and Push Press (85/55)
-
20 Hang Power Snatch (85/55)
-

3 rounds of:

10 Deadlifts (85/55)
10 Push Ups
-
100 Wall Balls (14/10)

WOD L2:  Team Games Final WOD: For time:

3 rounds of:

10 Power Cleans (135/95)
10 Ring Dips
-
3 rounds of:

10 Thrusters (95/65)
10 Pull Ups
-
20 Power Clean and (135/95)
-
20 Power Snatch (135/95)
-

3 rounds of:

10 Deadlifts (225/155))
10 Handstand Push Ups
-
100 Wall Balls (20/14)

==

This is what you will be doing today…

There are not many ways in which you can properly emulate the stimuli a person goes through when playing in the Super Bowl or in the NBA Finals.  It would be very difficult to place yourself in the shoes of someone at the peak of competition.  Today you have the opportunity to do just that.  You and a partner will go through a version of the Team CrossFit Games Finals!  Every modality, every move, and every challenge will be experienced in what will surely be one hell of a workout.  Be sure to have your a-game shoes on today.

It’s going down!,

CG

==

 

13 Dec
by: Published in WODs

It is almost better that it is sideways and a tad blurry…

Strength:  Front Squats

2-2-2-2-2 (first set should be at 3RM load from last week)

WOD L1:  10 min AMRAP of:

30 Thrusters (75/55)
60 Wall Balls (14/10)
90 Double Unders
AMRAP of Deadhang Pull Ups

WOD L2:  10 min AMRAP of:

30 Thrusters (95/65)
60 Wall Balls (20/14)
90 Double Unders
AMRAP of Muscle Ups

==

Stop scratching your head…

This WOD is a lot simpler than it looks.  Inside of a 10 minute window you have to do 180 reps (the 30, 60, and 90 of the posted exercises) and then your workout begins.  The actual score for today will be the number of Deadhang Pull Ups OR Muscle Ups completed after what is listed above it.  That exactly means that if it takes you five minutes to complete your 180 rep “buy-in”, you will have five minutes to do as many reps of either aforementioned exercise.  That also means that if it takes you 9:30 to complete it, you will have exactly 30 seconds to get an actual score (yes, you can score a “0″ in this workout).  Here is an extra sentence to break up the tension from that last parenthesis.

TGIapresF!!!,

CG

==

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