Archive for February 14, 2014

Saturday 20140215 0900 Open Workout

Posted: February 14, 2014 by ladygrape01 in Uncategorized

wall-ball-shots

Today’s a grinder folks! Not one WOD, but two! Dig deep and fight through it! 

Picture courtesy of CrossFit for Man Kind

WOD:

2010 Canadian Sectional WOD # 4

In 12 minutes complete:

50 double unders

10 burpees

40 double unders

10 burpees

30 double unders

10 burpees

20 double unders

10 burpees

10 double unders

10 burpees

 

In the video Dan Bailey explains good points on how to master Double Unders. Focus on the wrist work and staying vertical, no break in the hips. Video courtesy of CrossFit HQ.

5 Minutes after last athlete finishes (or 5 min after 12 min time limit)…

2010 New England Sectional WOD 1

3 rounds for time of:

20 Box Jumps (24/20″)

20 Chest-to-bar Pull-ups

20 Wall Balls (20/14, to a 10 foot target)

Post Scores to Comments/ LogWOD

X-tra Work:

None

Homework (Done on your own time outside of class):

Roll over and die.

Then completely roll out the body from the thoracic to the calf/shin