Friday: Game Time!

The 2012 CrossFit Games are ON! They started Wednesday with the Triathlon and Obstacle course. And if you thought that was fun…wait until this weekend. It’s going to be on espn3.com for pretty much full coverage. So go online and check out the once a year awesomeness. I’ll pretty much be there all of 3 days – so when I’m back on Monday with an awesome sunburn and a huge smile on my face, you’ll know why. Yup – just another symptom of ‘Games Fever’.

One more day of testing as well – today we’re doing one of the WOD’s from this weekend’s competition. Post thoughts to comments.

Congrats to Bryan from ‘The Wolfpack’ – our latest member of the awesome ‘4 Wheel Club’ – Congrats to all the new members from Tuesday! Don’t forget – Barbell Strength Program starts Monday night at 8:30pm!

Friday’s Training:

All Levels CrossFit

Level 1 CrossFit

Ax4 sets

  • A1. Split Snatch x 4 reps (alternating legs – right, left, right, left)
  • A2. Muscle Up Progressions x 5 reps + transitions
Skill: Med Ball Clean

  • Test: 2 Minute Push Up Contest
  • Score is total Reps Push Ups
B. 2012 Games WOD – Track Triplet – will be done at Home Depot Center on Friday at around noon

  • 3 Rounds for time
  • 8 split snatch (must alternate feet – right is one, left is 2 – ground to overhead in 1 motion – that makes 4 each leg) – 115/75#
  • 7 bar muscle ups – sub to 14 pull ups & 14 dips (sub push ups) – must be done in sets of 2 each if they sub
  • Run 400 meters
WOD: 3 Rounds for time:

  • 15 Med Ball Clean
  • 15 Pull ups
  • 15 Push Ups
  • 400 Meter Run

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