Sunday

"It's time for a chipper"

500 Meter row

15 Handstand push-ups

50 Double unders

50 Walking lunges

50 Kettlebell swings 54# (35#)

50 Box jumps 24" (20")

50 Dumbell squat cleans 30# (20#)

50 Wallballs 20# (15#)

Post time and thoughts to comments.

S 022 

Cheresa is one of the 12 athletes competing in the 2009 CrossFit Regional Games.

Check out the video posted on the CrossFit Main Site today.  It discusses the movements that will be experienced by the competitors at the 2009 CrossFit Games.  Constantly varied, functional movements done at high intensity.  How do we prepare?  Innovative programming, a lot of intensity in every single WOD, and effective rest days.  What do you think?

Comments

  1. Alan :

    Damn…it breaks my heart it is a rest day!
    Actually, this looks like a lot of fun to do with a group!!! Have Fun…Kill it!!!

  2. Tiffany :

    just had to say, i’m getting really excited for the century workout…even tho i see bands or substitutions in my future….maybe i can do some more one armed snatches =)….but, should be a blast!!

  3. Matt :

    For anybody that doesn’t know what Tiffany is talking about… The CrossFit Century is one shot of beer and one pull-up every minute on the minute for 100 minutes. Thats right, 100oz’s of beer and 100 pull-ups.
    Anybody interested in spending Friday night down in Castle Rock with 5280 and SoCoS – plan on it. We will be carpooling so that nobody does anything silly. Fun starts at 7pm.
    Excited? Me too.

  4. Matt :

    WOD:
    Emmalee 25:35
    Ben 27:00
    Doug 36:39
    Britt 29:03 (12kg, 15# DB, 10# WB)
    Emily 29:09 (12kg, 15# DB, 10# WB)
    Jake 29:50 (20# DB, 20kg)
    Elizabeth 33:07
    Joei 33:01 (10# WB)
    Mas 26:36
    Sarah 27:48 (10# WB, 15# DB)
    Erin 25:28
    Mike C. 39:52
    Caitlin 38:07 (15# DB)
    Leet 43:34 (20# DB)
    Elements #4, “Fran”
    Sandy 15:39
    Elements #3, 3rds: 7 burpees, 7MBC
    Tammer 13:26

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