Sunday, July 8, 2012

OHS and handstand walks.  Yikes.

**Announcements**

• This morning is "The One Mile Bang", a one mile race that originates near Cadence and goes straight down university.  Like we do every year, we are opening our gym to the race participants as a staging area.  It occurred to me though, this would be a great race for CrossFitters.  I'm not sure if you can register at the event, but it starts at 8:30am at Cadence.  With that said, I'll be opening the gym at 7:30am tomorrow for the race, so if you'd like to come early for open gym, you're welcome to do so.

9am Oly class WOD

TBA

CrossFit WOD

A. 3 rounds, not for time:

• single arm KB swing, 10 per side
• single arm KB clean and press, 10 per side
• single arm KB snatch, 10 per side

B. 3 attempts to find highest Watts generated on the Wattbike; rest 2-3 min bt efforts

C. 3 attempts to find lowest 500m split pace on rower; rest 2-3 min bt efforts

D. 1 round for time:

• 500m row
• 1k wattbike

ROMIK

A. SMR: wherever you need it

B. wall of death 2 min/side

C. pigeon 2 min/side

Post results and thoughts to comments!

Comments

[F3]

70 burpee
60 sit up
50 Kbs 1.5
40 pull up
30 hspu

14:40