W.O.D FOR SATURDAY 8/2/2014

TEAM WOD

BBW 4 MIN EMOM

5 THRUSTERS 4 BURPEE OVER THE BAR

WOD. TEAMS OF TWO

30 TURKISH GET UP 35/23

150 DOUBLE UNDER FOR A TEAM OF 3 45 TURKISH GET UPS AND 225 DOUBLE UNDERS.

AS ONE TEAM MEMBER BEGINS DOUBLE UNDERS THE OTHER CAN BEGIN TURKISH GET UPS. YOU CAN SWITCH ROLES AS OFTEN AS U WANT BUT DONT LOSE COUNT AS U SWITCH MOVEMENTS. IF YOU FINISH ONE MOVEMENT FIRST ONLY ONE TEAM MEMBER CAN PERFOM AT A TIME TILL THE REMAINING MOVEMENT IS COMPLETE FINISH BEFORE MOVING ON

50 WALL BALL 20/14

2K ROW TEAM OF 3 75 AND 3 K ROW. TWO WILL BE DOING WALL BALLS AND THE 3RD TEAM MEMBER ROW

SAME REQUIREMENTS AS ABOVE

20 SUMO DEADLIFT HIGH PULL 95/65

RUN 450 METERS

EA TEAM MEMBER MUST PERFORM THE RUN. IF WHEN YOU ARRIVE BACK AND YOUR TEAM MEMBER IS STILL DOING SDHP’S YOU MAY STEP IN TO HELP BUT ONLY ONE TEAM MEMBER AT A TIME CAN WORK.

TEAM OF 3 TWO MEMBERS SWILL START THE RUN WHILE THE 3RD TEAM MEMBER BEGINS SDHP

 

NOTE!!!!

FOR LIGHTHOUSE ONE (MERRICK RD) THIS MEANS AFTER YOU RUN THE 400 METERS AS YOU KNOW IT RUN ALONG SIDE THE BUILDING AND ENTER THROUGH THE BACK DOOR FOR THE LAST 50 METERS

LIGHTHOUSE TWO. OUT THE DOOR TO THE RIGHT, RUN TO THE END TO THE DOORS COVERING THE DUMPSTER TO THE STOP SIGN AT THE CORNER AND BACK

 

 

20 SUMO DEADLIFT HIGH PULL 95/65

EA TEAM MEMBER RUNS 450 METERS

 

Testimonials

*Well, maybe its an addiction. Almost four months ago, July 1st to be exact, I decided to get my health back in order and get myself into better shape. I joined an intense (extreme?) workout regiment called CrossFit. For those that have spoken/seen me in that last few months, they know I cannot shut up about it. Well, one of the guys in my "Box" wrote an interesting piece on his website regarding his first 3 months as a CrossFit member. His articulate article puts everything I feel/experienced about CrossFit in one piece. If you have time and/or are thinking of getting back into shape, or if you are physically fit and are looking for a new physical challenge, I highly suggest you read the article.

November 1st will be my 120th day as a CrossFit member. To date, I am just shy of losing 30lbs. The weight loss, however, doesn't tell the whole story. The amount of lean muscle mass put on has been equally impressive. I hope to hit my goal by next week.

Miguel

PS. My wife joined as well for moral support & in the process has gotten hooked too.*

Miguel Torres - Addiction vs. Obsession *Results will vary on each individual*,

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