''CF Games Final WOD'' (08.04.2011)

Warm-up Drills (08.04.2011)
Run 800m
''Burgener Drill'' (3Rnds/PVC)
3 Rounds of
15 x Abmat Sit-ups
12 x Walking Lunges
9 x Push-ups
-Sumo Squats
-Shoulder Dislocates (PVC)
-ITB Stretch
-Inchworms/Cobra Stretch

''CF Games Final WOD'' (08.04.2011)
For Time
20 x Row (kcal)
30 x Wallball Shots, 20 pound ball
20 x Toes to bar
30 x Box jumps, 24" box
20 x Sumo Deadlit High-Pull (95/65lbs)
30 x Burpees
20 x Shoulder-2-Overhead (135/105lbs)
200ft x Farmer's Walk (2x32kg)

Post times to comments.

Skill Development (08.04.2011)
Mobility WOD

CrossFit Endurance WOD (08.04.2011)
Swim, Bike, Run, or Row (C2)
6 Rounds of (2:00 on x :60 rest)

Post times to comments.


Marcus said...

15:14 rxd

Laura said...

19:51 rxd

Kim said...

21:57 Rx'd

Nick said...

wait, you didn't do a 3:00 AMRAP, then a 6:00 AMRAP, then one for time?! You're getting soft on me Samy.


Anonymous said...

50# bar

Anonymous said...

thats what she said

sdaghir@gmail.com said...

HAHAHA YESSSSSS. Rambo, everyone was given the option this morning to do it that fashion. Strangely, everyone opted out. Except you, for bringing that up. Get some.

Anonymous said...

I didn't go this morning because wanted to give my muscles an extra 12 hours to heal. that's how real men plan ahead.


Anonymous said...

replaced row with another set of 20 x Sumo Deadlit High-Pull 95lb, knee to chest instead of toes to bar and 50lb kbs instead of 32k's.


Mike H

thammond18 said...

CF Games Final WOD...20:15Rx

Peter said...

CF Games Final WOD - without the option
95# SDLHP and Overheads; 20 & 24kg KB's


Gollum said...

CF Games Final WOD as RX'd


lewis.robertdavid@gmail.com said...

CF Games 2011 Final WODs
30 x kCal Row
30 x Wall Ball [20# x 10']
20 x Toes 2 Bar
30 x Box Jumps [24"]
20 x SDHP [95#]
30 x Burpees
20 x Shoulder 2 Overhead [135#]
200ft Farmers Walk [48kg & 40kg]

3 minute AMRAP - 68 reps [8 x Toes 2 Bar]
1:00 x Rest
6 minute AMRAP -87 reps [7 x Box Jumps]
2:00 x Rest
For Time - 24:55

Peer pressure from Rambo. Thanks for slugging through that one with me Derek. Its too bad no one in the AM Crew had the Moxie to do it that way. As always, another great afternoon with the PM Crew and the Spaniard.


Anonymous said...

sub 40lb DBs for S2O

Michelle said...

28:47...I swear that when I asked Sammy where to go for the farmers walk he said "around the building n in the back door"...ya I went around the building...thanks Sammy

Used 65# bar n 24kg kb

Joshua said...

CF Games Final WOD

sub 20xSDHP@95# for kcal Row
30 Wall Ball Shots@20#
20x T2B
30 Box Jump 24"
20 SDHP@95#
30 Burpees
20 S2O@135#
200'Farmers Walk w/ 135# Barbell

Joshua said...

19:03 ^

Anne said...

CF Games final WOD

Derek said...

Yes I admit there was a slight amount of peer pressure but...thank you Bert for being the only other one to do this work out games style as well....
3:oo AMRAP = 60 Total Reps (30kCal Row and 30 Wallballs)
1:00 rest
6:00 AMRAP- 79 Total Reps (Row, Wallball and 19 T2B)
2:00 rest
25:07 to completion.

Anonymous said...

CF games final wod
run 400m
20 tsb
30 24" box jumps
20 135# deadlift
30 burpees
20 135# sto
200' farmers walk 104 lb & 88 lb



Anonymous said...

Xfit games final wod