Thursday 7.28.11









Complete four rounds of 1 minute at each station. Rest 1 minute between rounds.     

Push Press (135/95)
Box Jump (24/20)
Power Clean (135/95)
10 yard Bear Crawl

*Spend one minute at each of the four stations, resulting in a four-minute round after which a one-minute break is allowed before repeating. This event calls for four rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep completed.     

Skill: Goat Day (pick a weakness and spend some time working on it)

Tune in to the 2011 CrossFit Games on ESPN3, Friday July 29th at 6:00pm PDT – video [wmv] [mov

The Games Update: Three Days Out – video [wmv] [mov]

Number 1 and Number 2: A Day of Training” with Graham Holmberg and Rich Froning Jr., CrossFit Journal preview video [wmv] [mov]

” A winner is someone who recognizes his God-given talents, works his tail off to develop them into skills, and uses these skills to accomplish his goals.” ~Larry Bird

Categories: WOD

14 Replies to “Thursday 7.28.11”

  1. 263…

    Fyi, rhabdo symptoms:

    Abnormal urine color (dark, red, or cola colored)
    General weakness
    Muscle stiffness or aching (myalgia)
    Muscle tenderness

  2. 59/55/90/72 = 276 (70lbs)
    Round 1 – normal
    Round 2 – sub’d 35lb KB for box jumps
    Round 3 & 4 – sub’d KB for BJ, Push Ups for Power Clean, Ab Mat for Bear Crawls

  3. 231 – subbed ab mat situps 3 & 4 rounds for bear crawls.
    Thanks Ray and Tia for info ~ now I know what is wrong with me:)

Leave a Reply

Your email address will not be published. Required fields are marked *

Previous Post:


Next Post: