“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.

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

Endurance WOD

“Endurance Gone Bad”

3 minutes at each station for 3 rounds

Rowing

Sit-Ups

Weighted ball carry RUNS

Burpees

MLS: 30 Supermans

Meet at CFOIB.

Strength: 1 RM Back Squat

CrossFit: 1 RFT:

Run 250 meters

50 air squats

Run 500 meters

35 air squats

Run 1000 meters

20 air squats