Ali, floats like a butterfly and stings like a.....wasp!
SATURDAY WOD- Something with KB Swings and lateral burpees- no one knows...
Please ask if you do not understand our format for the Battle of the Best WODS. Hopefully our upgrades and clarifications are what you were hoping for. See you soon;)
WOD #1- FOR TIME: (From 9:45-11:15a) located at either CFRED or Stoker Stadium- announced at CFR 9:10am- so don't be late!! - (90 points- 30 points per exercise unmodified.- 1 point or meter off per modified round)
5 Clean & Jerk (185/115), 400 run, 100 meter bear crawl (palms must touch the ground)
WOD #2 (12p to 1p)- (90 points)
15 minute AMRAP of:
5 chin ups (underhand grip- kips allowed)
10 push press (75/45)
15 front Squats (75/45)
A few changes....
WOD#3 FOR TIME: (2-3p) (120 points)
500 meter row, 250 singles, 125 double unders, 60 ft. tire pulls, 30 C2F push ups( locked knees and hips), 15 Burpee HSPU's
If you are wondering...we have a great time on Saturday nights and usually let you rest or come up with your own outdoor game plan on Sundays. We happened to celebrate tonight, the departure of a great warrior who has defined the boundaries of whats possible at CrossFit RED. Chad Sullivan is graduating to another level of dedication in life on January 28th, 2010. He will be fighting for our freedom as American civilians in the great duty as a paratrooper special opps soldier. He will be tested, tried and trusted by our country to protect and preserve.
ReplyDeleteThank you, Chad for your dedication to your own personal dream and your honor of your people.
What size tires are you using for the tire pulls?
ReplyDeleteWe are testing proper loads this week. most likely 45lbs for women and 90 for men.
ReplyDelete