Saturday WOD - 8/10 Lauren running "open gym" workout at the playground!!... Anyone want to car pool with us to the Dalles for their Saturday workout!?!? Myself, Barrie, Mike, and possibly Steve (and maybe more are signed up to perform in a little competition. I know it is a little far (about 90 minute drive). But if you are looking for somthing to do this Saturday, we would love your support. If you are interested in signing up...let me know ASAP!!! Here is the link for the event. https://thegaragegames/events/world-wide-wod-global-aftermath/ . We had to go to the Dalles because there was no local location being offered. Here are the workouts we will be performing... (look familure ;), you have been performing them this week) WORLD WIDE WOD – Global Aftermath WOD’s Giving credit to the CrossFit Games, and celebrating the success of the Sport of Fitness which has been created, developed, and grown by CrossFit Inc (we are not affiliated with them, we just appreciate what they have done). Our effort, is to utilize historical CrossFit Games WOD’s in the First Annual Global Aftermath. Though the WOD’s might be somewhat different, they will be similar in many ways. Here are the WOD’s for the 2013 Global Aftermath CF Games 2008 Burbee Deadlift WOD 5 Rds – 275#/185# – 5 Dead-lift, 10 burpees Masters RX 40-49: 255#/155# Masters RX 50+ : 185#/115# Scaled: 225#/115# Masters Scaled 40+ : 155#/95# Beginner: 135#/75# CF Games 2009 3 RDS for time – 30 Wall Balls 20#/14# and 30 Snatches (no squat necessary) 75#/45# 10’ and 9’ target must be hit. Masters RX 40-49: 20 reps per each movement, same rounds and weight and target height Masters RX 50+ : 20 reps per each movement, same rounds and weight, target is 9’ and 8’ Scaled : 20 reps per each movement, same rounds, 14# and 12# ball, 9’ and 8’ target Masters Scaled 40+ : 20 reps per each movement, 2 rounds, 14# and 12# ball, 9’ and 8’ target Beginner: 20 reps per movement, 2 rounds, 12# and 8# ball, 9’ and 8’ target CF Games 2009 “Pseudo” Chipper Finale 15 Cleans 155#/95#, 30 toes to bar, 30 box jumps 24/20, 15/10 Chest to bar Pull-ups, 30 double unders, 15 thrusters 2-53#-55#KB/2-35#KB, 30 burpees, 15 overhead stationary lunge steps, 45#/25# plate. Masters RX 40-49 : Same through all movements except thrusters are 2-35#KB, and 2 – 16# KB Masters RX 50+ : Cleans – 135#/65#, Step-ups acceptable, Pull-ups are chin over bar, Thrusters = 1 KB (Swing) – 15 reps same weight Scaled: Cleans – 95#/65#, 30 Sit-ups, Step ups acceptable, Jumping Pull-ups 30 both genders, 60 Single unders, Thrusters = 1 KB Swing, 35#/16# (or higher depending on box equipment) – 15 reps, 15 burpees, 15 stationary lunges – 25#/15# held overhead. Masters Scaled 40+ : Cleans 95#/65#, 30 Sit-ups, Step-ups acceptable, 30 Jumping Pull-ups both genders, 60 single unders, Thrusters = 1 KB Swing 35#/16# – 15 reps, 15 burpees, 15 stationary OH lunge steps 25#/15# plate Beginner : 15 Cleans – 65#/45#, 15 sit-ups, 15 box step ups, 15 jumping pull-ups, 30 single unders, 15 KB Swings 35#/18#, 15 burpees, 15 lunges (no weight). *16# KB is listed, which would really be an 8kg. The equipment can be anything from an 8kg, 18#, or 10Kg KB for this WOD. Depending on the host equipment.
Posted on: Tue, 06 Aug 2013 04:37:58 +0000
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