Open WOD 11.1
Submitted by CrossFit Staff on February 20, 2012 - 12:00am
WOD:
2011 open WOD
AMRAP in 10 minutes of:
30 double unders
15 power snatches (75/55)
“The measure of who we are is what we do with what we have.” – Vince Lombardi
Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman, Courtesy of CrossFit Inc.
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12 comments
4 rounds + 1 snatch Rx
4 rounds RX
4 rnds & 10 DU. Eh. DU slowed me down
me too...Big time
4 + 20 singles
4rds + 5 snatch. I hear u on those double unders Daniel!
What's up rach? Don't wanna hang w us 7amers anymore?? ;) haha
Haha! Yeah right, I miss u guys! I was sick last week and this morning I was just being lazy:) hopefully I'll get in to workout with you guys this week! First open WOD on thurs!! Let's Go!:)
4+4 Snatch RX
Trifecta WOD: 5rnd's 22DU
then I got home and programed my own little med-con
10 rounds for time of:
10 Burpees
5 meter shuttle sprint (x4)
10 sec HS hold
rest 30 sec.
time: 12:09 (with a running clock)
6 rounds 5 snatches rx
def 7 if someone was working out with me
3rounds + 5 snatch RX