Georgia Sectional WOD

LIFT: Presses

Georgia sectionals:
Event 2:
For Time:
60 KB Swings (1.5/1 pood)
50 Box Jumps (24″,20)
40 Wall Balls (20/12lb)—- We are changing this to SLAM BALLS (30,25) today 🙂
30 Pull-ups
20 GHD Sit-ups
10 Snatches (115/65lb squat or power, no press out)
100ft Overhead Lunge (45/25lb)

SKILL SET: 200 M Farmers carry with KB (1.5,1 each hand)


Yep that’s our QB….haha. No wonder she can dead 270 (it’s that back home country upbringin’). Ok so this is at a white trash party last year but I’m just sayin’

Main site WOD from 6-25

WOD at 11am- if it is nice bring swimwear and maybe bbq stuff!  Storm should be having puppies so we will just be hanging around the house all day 🙂

Lift- Front Squats 10,8,6,4  getting progressively heavier as you lower reps

Five rounds for time of:
40 Double-unders
30 Box jumps (24,20)
20 Kettlebell swings (1.5,1)

here are times they listed on mainsite of some of the well known CrossFit beasts!

 Chris Spealler 9:33, Graham Holmberg 9:42, Eric O’Connor 9:50, Laurie Galassi 10:03 (20″ box, 1pood KB), Lauren Plumey 10:10 (1pood KB), Ben Bergeron 10:52, Rob Orlando 11:08, Danielle Mulford 11:18 (20″ box, 1pood KB), Dave Lipson 12:15 (2pood KB). Post time to comments.

 

Yesterday at CFFV Challenge with the “crazy faces” going.

One more thing…..look under UPCOMING EVENTS- Beaverton CrossFit just posted a challenge on July 31st and since we have so much fun at these things I think we should all plan on going.

Rest Day

Tomorrow is the CFFV Challenge at 9am. The events are as follows:

Event 1: “The Long”
Run/walk around Fort Vancouver National Historic Reserve (~1.8 miles)

Event 2: “The Heavy”
Max Ground to Overhead
Participants have three opportunities to hoist a max load overhead. Barbells and bumpers will be available for those interested in a traditional approach. Others may choose to employ sandbags, kegs, dumbbells or kettlebells.

Event 3: “The Fast”
Storm through 21, 15, and 9 reps of:
Wall Balls (10 foot target, men’s prescribed = 20 lbs., women’s prescribed = 14 lbs.)
Burpees

Individual participants complete all three events.

Teams of two will partition the workload as follows:
Athlete 1 completes Event 1.
Athlete 2 completes Event 2.
Athletes 1 and 2 complete Event 3 for a combined time.

Teams of 3:
Athlete 1 completes Event 1.
Athlete 2 completes Event 2.
Athlete 3 completes Event 3.

Cost is free, donations to the CFV Games Team travel expenses appreciated.
Potluck and Raffle drawing to follow event. Prizes include Biosignature Analysis by Scott Hagnas, massage by Bridget Raach, sports photo session by Cheryl Boatman, and a free month at CFV.

Nutts

Lift:

Bench Press 3×3

WOD:

Nutts

For time:
10 Handstand push-ups
15 Deadlifts  (250, 165)
25 Box jumps, (30,24)
50 Pull-ups
100 Wallball shots (20,16)
200 Double-unders
Run 400 meters with plate (45,35)

Skill Set: jog 1-2 laps & stretch

Here is the Hero behind this WOD:

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

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