3 Rounds for time:
– 25m Sprint (50m total)
– 10 Burpees
– 7 Ground-to-Shoulder – 155#/105#
This is first WOD for the 2010 CrossFit Games AL/MS/TN Sectional, which 41Fitness will be attending this weekend. You can get a taste of what 41Fitness trainer David Sumner and friend Christina Van Der Hulst will experience this weekend as they compete to qualify for the 2010 CrossFit Games Regional Qualifier which feeds the 2010 CrossFit Games. Wish them luck!
Row or Run Sprints
– 4 x 500m Row or 4 x 400m Run
Deadlifts
– 4 x 5 Reps
– 1 set to failure
“Nancy”
5 Rounds
– 400m Run
– 15 Overhead Squats (95#/65#)
3 Rounds
– 800m Run
– 150′ Lunge
5 Rounds
1a. 5-10 Alternating Presses
1b. 5 Alternating Rows
5 Rounds
2a. 10 Double KB Front Squat
2b. Suicide Runs
3 Rounds
3a. 5 Hang Cleans
3b. 100′ Tire Press
5 Rounds
4a. 200ft Farmer’s Walk
4b. 10 Sledge Strikes
Five Rounds
1a. 5 Handstand Pushups
1b. 10 Jumping Squats
Four Rounds
2a. 5 Heavy Sandbag Shoulders
2b. 2 x 100m Sprint
Tire Drag
3. 1000′ for time
Pushups
4. 100 for time
Pullups
5. 50 for time
“Helen”
Courtesy of Crossfit.com
3 Rounds for time:
– 400m Run
– 21 KB Swings
– 12 Pullups
Five Rounds
1a. 10 Double KB Front Squats
1b. 1 Suicide Run
Four Rounds
2a. 5 Tire Flips
2b. 25 Tire Jumps
Three Rounds
3a. 200′ Tire Drag
3b. Max Knees to Elbows
Three rounds for time:
– 400m Run
– 21 KB Swings
– 15 Pullups
– 9 Box Jumps
Four rounds for time:
– 400m Run
– Box Jumps (40-30-20-10)