Jul 09
31
CrossFit – July 30th, 2009
CrossFit Workout of the Day
“Official” Warmup
3 rounds of 10-15 reps of
Samson Stretch
Overhead Squat
Ab-Mat Sit-up
Back-extension
Pull-up/Push-up
Rings/Bench dips
Buy In:
Burgener Warm-up, High Hang Snatch – work with coach and dowel followed by 5 sets of 3 repetitions with increasing weight. (45#, 55#, 60#, 65#, 75#)
WOD -”Fun Games”
Team Med Ball Bowling for Burpees:
A team event that turned into a boys (three of us) against girls (four of ‘them’) event with each team taking 8 bowls trying to knock down barbells with their weight being the total number of burpees the opposing team would need to complete. The girls decided their team name would be “Cam’s Angels” and we went with “King Pins” and then the trash talking commenced…
The girls bowled a total of 57 and we got 81 which made things very close for number of burpees each individual would have to do. The King Pins each had to complete 19 and Cam’s Angels would have to do 20 each with one of them doing an extra to complete the 81 total.
The King Pins finished their burpees in 1’11″ and Cam’s Angels were only a few seconds behind us.
Team Wall Ball Relay:
Another team event and we stayed with the same teams, The King Pins were feeling mighty victorious after winning the Bowling for Burpees.
Each team had to complete a total of 120 wall balls to 10ft (20#), it was an easy breakdown for each of us to cycle through and do 4 X 10 wall balls.
Cam’s Angels did the same but with each of them cycling through 3 times and with either a 10# or 14# ball.
We kicked some ass again and finished in just over 4′ 
Cash Out:
Instructor-led stretch
