Jul 9, 2009

FRIDAY 090710

2009 CrossFit Games Affiliate Cup WOD
For Time:
30 Wallballs (20 lbs for men, 14 lbs for women)
Row 300m
30 Box jumps, 24" box
30 Kettlebell swings (55 lb for men, 35 lbs for women)
30 Dumbell push presses, push jerks (40 lbs for men, 25 for women)
30 Deadlifts (225 lbs for men, 135 lbs for women)

Post time to comments.

This one should be fun......

If you are on the road and don't have access to a gym:

Tabata Groundwork
Crabwalk forward
Crabwalk backwards

Execute eight rounds of each exercise, with each round consisting of 20 seconds of work, 10 seconds of rest. Move the the next exercise at the completion of eight rounds, there is no rest between exercises.

Post total distance for each exercise to comments.

1 comment:

Max said...

Okay, the Affiliate Cup WOD is no joke!

My order with splits:

30 x WBS: 1:29 (I'm feeling good)
30 x Box Jumps: 2:03 (Still feeling good)
30 x KBS: 1:52 (Feeling okay, but starting to get worn out)
30 x 83# PP/J: 2:56 (Starting to wear down - I sub'd 83# Barbell Push press / jerk, I don't have a dumbbell set in my garage)
300m Row: 1:15 (Not too bad)

SO at this point I am at 9:37. I feel good about my overall time. I am thinking 225# DL, not too heavy, this should take me 3 1/2 minutes, maybe 4....)


30 x 225#DL: 7:35

I hit a big ole' wall.

Maybe it was the week in St Thomas, maybe I suck, but that last round was a killer.