Coach K - WOD #6 of the CF Games Mid Atlantic Regionals
CrossFit Games Regional WOD 11.6
Coach’s Notes: Complete the chipper in teams of 4- Gauntlet style. Post total time to comments.
Happy 14th Birthday Gracie!
“Unless you’re willing to have a go, fail miserably, and have another go, success won’t happen.” – Phillip Adams
Name those teeth.
Tune in to the 2011 CrossFit Games on ESPN3, Friday July 29th at 6:00pm PDT – video [wmv] [mov]
WOD
Strength: Snatch- 1 RM
CrossFit: 21-15-9 of:
SDHP (95/65)
Ring Dips
K2E
Coach’s Notes: Post 1 RM snatch and time completed
Snatch- 12 minutes to find 1 rep max
21-15-9 of:
SDHP (95/65)
Ring Dips
K2E
“Send not to know For whom the bell tolls, It tolls for thee.” — John Donne
Courtney. This girl warms up with your PR.
WOD
15 minute AMRAP of:
Run 200 meters
12 Power Wall Balls (20/14)
8 Box Jumps (24/18)
MLS: 50 D.U.’s for time
Coach’s Notes: Post # of rounds completed to comments. Power wall balls are performed without a squat. Dip, Drive, & Throw to target.
Endurance WOD
“Endurance Gone Bad”
3 minutes at each station for 3 rounds
Rowing
Sit-Ups
Weighted ball carry RUNS
Burpees
MLS: 30 Supermans
Coach’s Notes: Meet at CFOIB.