Check out this posting by CrossFit.com on the affiliates page....
http://www.crossfit.com/cf-affiliates/2012/03/tuesday_120228.html
Test Day #1
1 Rep Max Power Clean
1 Rep Max Shoulder Press
THEN
Floater WOD - 2012 Elk Grove Grinder
3 Rounds for Time - 5 Minute Cap
60' Prowler Push
60' Prowler Pull
30 Double Unders
Leap Day WOD -
Davey D's Birthday WOD
4 Rounds For Time
2 Handstand Push ups
29 Tire Jumps
20 Sit Ups
12 Toes-2-Bar
CrossFit Games Open WOD 12.1
7 Minute AMRAP of
Burpees*
*Athlete must touch chest to ground and touch 6" over reach for a full rep
For Load/Completion
Complete each round in :20 seconds for a total time of 14 minute
R1 - 3 Deadlifts
R2 - 2 Cleans
R3 - 1 Power Clean & Jerk
Choose your weight BUT don't be a WEENIE!!
2011 Elk Grove Grinder - WOD #1
12 Minute Cap
800m Run
THEN with remaining time
1,2,3,4...
Overhead Squats 75/55
Over the Bar Burpees
For Time
100 Double Unders
100m Prowler Push 90/60
100m Prowler Pull 90/60
100 Double Unders
20 Days left for the Lean & Mean Challenge, better start getting back on the wagon.!!!
For Time
2,4,6,8,10,8,6,4,2 Reps of
Front Squat*
*Complete a 100m sprint BETWEEN rounds
* Choose your weight and post
FIGHT GONE BAD
You know the Drill
Wall Balls 20/14
SDHP 75/55
Box Jump 20"
Push Press 75/55
Row For Calories
Finisher Anyone?! Lets work on some hip explosion today. Who will be the next CF 916 Thunder Pump Champion?! THIS IS HOW WE DO, SON!!!!!!!
For Time
100m Tire Drag
50m Tire Row
100m Tire Drag
50m Tire Fly
100m Tire Drag
*Add a plate if your NOT a weenie!!!
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