''CrossFit Games Qualifier WOD: Week 2'' (04.01.2011)

CrossFit Games WODs and Team CrossFit New Hampshire News
Starting today we will give any CrossFit Games Competitors the opportunity to come down during normal hours and compete in the Week 2 WOD. Those that train as a part of our CFNH family are invited tomorrow as well, 9-11am (Saturday) is when the majority of us are getting together to slay this thing.

We've also registered and established a CrossFit Games CF New Hampshire Team and any registered individual competitor may join by simply going to the Games site and searching for us. More details to come on how this will work with the competition over the next few weeks and what it means for those that are participating.
Good luck, freaks, we'll see you in the trenches.




Warm-up Drills (04.01.2011)
500m Row
''Burgener Drill'' (2Rnds/PVC)
2 Rounds of
5 x Pull-ups
5 x Push-ups
10 x Air Squats
-Samson Stretch
-Shoulder Opening Drill (wall)
-Inchworms/Cobra Stretch
-Groiners (hold each side x :15-:30)

''CrossFit Games Qualifier WOD: Week 2'' (04.01.2011)
Complete as many rounds as possible in 15:00 of
9 x Deadlift (155/100lbs)
12 x Push-ups (CFGS)
15 x Box Jumps (24'')

Notes: 'CFGS' is an acronym for 'CrossFit Games Standards'. The primary difference this makes for the Push-ups is an additional requirement where athletes' hands must be lifted from the deck at the bottom of each Push-up in order to ensure a ''complete'' range of motion.

Post rounds/reps completed to comments.

Skill Development (04.01.2011)
For time
75 x GHD Sit-ups

Mobility WOD

CrossFit Endurance WOD (04.01.2011)
''Sprint/Recover''
Swim, Bike, Run, or Row (C2)
3 rounds of
:20sec/:60sec,
:20sec/:50sec,
:20sec/:40sec,
:20sec/:30sec,
:20sec/:20sec,
:20sec/:10sec,
Start next round after 10 sec rest…

Post distances to comments.