WOD

5 Tabatas

Highest TEAM score wins

1. Squat

2. Sit-ups

3. Push-ups

4. Double Unders

5. Jumping Back Squat

rest 2 min between each station.

*Tabata = 20 seconds of work  followed by 10 seconds of rest. Repeated 8 times equaling 4 minutes.

* Score by counting your LOWEST number of reps in the 20 seconds of work. For example if you completed the following squats-15,15,14,16,13,15,13,14- 13 would be your score.

WOD

Fran

21-15-9

Thruster (95/65)

Pull-up

10 min REST

“Little Lizzy” (aka Light Elizabeth)

21-15-9

Power Clean (95/65)

Ring Dips

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Sometimes all it takes is a Bar and a Ball to break a man down. Good work J.D.

Look what 1 month of CrossFit will do to you. A badass looking back

After seeing the back we might as well notice how strong the Front is. Great work Marie

Rest Day – Make up WOD

Cassandra showing off, with Bob in admiration in the background

The 2010 CrossFit Games Season has begun. This coming weekend, CrossFit TNT will host the season opening Midwestern Sectional at their new box in St. Charles, Missouri. Contained in this post are Saturdays events, heat breakdowns by athlete name and schedule of events.

Heats were created by the order in which you registered. In other words, the first athlete to register will be in the last heat of the first event, and the last athletes registered will be competing in the first heat. Ten male and ten female athletes will go in each heat until all competitors have completed the event.

WOD 1: “THE AIR FORCE WOD”

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF. Judges are looking for full range of motion (ROM) on all skills, which will be explained at the event.

WOD 2:
Complete as many repetitions in five minutes as you can of:
Clean and overhead

Men will use a 155lb barbell, women 105lbs. You must start from the ground and have the bar in rack position before jerking it. You can press, push press, push jerk, or split jerk to get it up.

WOD

Kettlebell Complex

“Around the World”

10 KB Swing

10 KB High Pull

10 KB Clean & Press

10 KB Snatch

10 KB Reverse Lunge

* Do all 50 movements with RIGHT hand then repeat with LEFT hand.

followed by

3 Rounds for time:

40 Calories/Double Unders (unbroken)

30 KB Swing (53/35)

20 Box Jump (20)

10 Pull-up (strict)

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Exactly how a Box Jump should look, at the beginning and at the end!!!

Making the deadlift look easy!

Stellar athletes in the making

WOD

“On the Minute” – 20 minutes similar to 1-20-10

Front Squat (65/35)

Thruster (65/35)

Push Press (65/35)

* Complete 1 rep of each movement at the 1:00 mark. Complete 2 reps of each movement at 2:00 mark, etc. When you “bust” time. Continue from that point with thrusters and PP. Example, you “bust” time at 8:00 mark, continue on with 9 thursters and 9 PP on the 9:00 mark. Now say you “bust” time at 10:00 mark. Continue on with 11 PP until 20 min expires or you “bust” the third time. Finish out the remainder of the 20 minutes with 1 of the 3 movements.

* The goal is to work for 20 minutes, if you go to failure on a certain weight, cut down the weight all the way to air squats, “air” thrusters, “air” push press.

Post minute marks to “comments”

The Calm before the Storm!!!

Aaron showing us excellent HIGH ELBOWS

WOD

For time:

100 Push-ups

100 Squats

100 flutterkick (4 count)

50 Burpees

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