Sunday 120205
Rest day
*The 2012 Open
Competition season is just around the corner!
Registration: February 1st: CrossFit Games
Who: Anyone and EVERYONE (even if you‘ve never competed. this is a FUN competition and all WOD’s are scaleable)
When: The Open will post one workout per week for five weeks, beginning at 5 p.m. PT on February 22. Athletes will have until Sunday at 5 p.m. PT each week to submit their results.
How Does It Work: A WOD is announced. You have 5 days to complete the workout and submit your score online. You’re then ranked in the WORLD according to your score
*in order to be eligible for individual or team competition at the regional level (May 18-20), you must register and compete in the open. Get signed up!
10 burpees
Then 3 rds of-
3 rds of Cindy w 20lb vest
Shuck vest
50 situps anch/ abmat
30 kb w 50#
30 dub unders
30 walking lunges
800 m run
Scott 41:58
Jason 43:16
This pic brings back memories….. look like my boyfriends back in the 60’s..(except they didn’t have bodies like these fellas!)
Stroller 5k
=23:49
did Friday’s WOD
5 Rounds for time of:
20 Box jumps (Men 24” box, Women 20” box)
10 Deadlifts (Men 225 lbs, Women 155 lbs)
6:55 as RX’d
then…1 mile jog with 30# vest. 11-something
Rokfit Cyber Series
WOD 3
reps for time of…
Row 1000 meters
100 Double unders
70 Air squats
50 Toes to Bar
30 SDHP – Men – 2pd KB, Women – 1.5pd KB
20 KB Swing – Men – 2pd KB, Women – 1.5pd KB
10 Squat Clean Thruster – Men – 155lb, Women – 105lb
Time: 17:18
Love this pic!
4 mile family run w/stroller