''Fourth of July Holiday Homework WOD'' (07.04.2011)

CrossFit New Hampshire will be closed today for the Fourth of July Holiday. Normal hours will resume tomorrow.

''Fourth of July Holiday Homework WOD'' (07.04.2011)

Complete 7 Rounds of the following workload, each individually timed.
12 x Burpees
Sprint 100m

Notes: Rest exactly the amount of time it takes you to complete each round before repeating your next effort.

Post times to comments.

Skill Development (07.04.2011)
Walk 100m on your hands for time, or hold a handstand for an accumulated 2:00 total time.

Post any skill set training to comments.


0 said...

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.


Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees



Waldo said...


My dog did the workout with me:

SRD said...

Epic win. Your pic is definitely going on the website tomorrow... it took the spot over Tommy Hammonds ''deer impaled on fence'' photo he was nice enough to email us last night.

Derek said...

"Fourth of July Holiday WOD"
7 Rounds of
12 Burpees
100m Run with 40lb Sandbag (Can you tell that I'm really trying to find reasons to use my sandbag)
Total with Rest 13:47

And I've officially had enough of the f*cking sandbag.

Kim said...

4th of July WOD
Skills: 2:00 handstand