Friday 4.15.11

CrossFit Games Open 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats(120/90)
10 Muscle-ups

Strength:
Complete 5 rounds for time:
3 Power Snatches – 3/4 body weight
5 Handstand Push Ups
7 Box Jumps(28/36)

Muscle up substitutions-30 Pull ups/30 KB Push ups

CrossFit Games WOD Week 4 Instructions

WOD Demo with Cherie Chan – video [wmv] [mov]

Check the CrossFit Games Leaderboard

With Spring Break upon us, we will run two CrossFit Games WOD today.  Feel free to come to either session.  We have several who need to come to the morning WOD due to conflicts with the late WOD.

Friday Schedule:

9:00 am CrossFit Games WOD
4:15-5:15 No Class
5:15-6:15 No Class
6:00 CrossFit Games WOD

In everyone’s life, at some time, our inner fire goes out.  It is then burst into flame by an encounter with another human being.  We should all be thankful for those people who rekindle the inner spirit.  ~Albert Schweitzer

Categories: WOD

11 Replies to “Friday 4.15.11”

  1. 60+30+0 probably 10 failed muscle up attempts with no success. Goat? You got to be well rounded. 90 reps

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