Workout of the Day

If you are like us or the rest of the CrossFit world, you have been glued to your computer screen or iphone for the last 2 days watching monster athletes compete in CrossFit Games. This year’s events have been brutal and non stop, and there is still an entire day to go. To catch up on all the latest news, standings, and event times visit

live.crossfit.com

Today is the day you definitely don’t want to miss!! Live streaming video, affiliate cup finals, master’s division winners, and of course, the title of “World’s Fittest” man and woman!

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Warm-up:
Shoulder pass throughs, 10/
Skin the Cat, 10/
Burgener x3
x3

WOD:”Amanda”

Three rounds, 9-7- and 5 reps, for time of:
Muscle-up
135 pound Squat snatch

Post times to comments.

Jessica Hauser, New Species athlete

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Warm-up:
Inch worms, 10/
20lb med ball slams, 10
X3

WOD:
Deadlift 1-10-1-20-1-30 reps

Post total load (add up all six barbell loads) to comments.

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Warm up:
Butt kicks, 25 yards/
Run 25 yards/
High knees, 25 yards/
Run 25/
Sprint 25 yards/
x2
Burgener x3

WOD:
For 20 minutes:
Run 400 meters
Rest precisely the time of the previous run

Post distance to comments.

New Species Coach and athlete; Johnny D

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The 2010 CrossFit Games are just 2 days away! 100 of some of the fittest athletes in the world will be competing over 3 days for the title of “World’s Fittest.” Last year’s events were anything but benchmark, and the athletes proved that CrossFit gave them the GPP that it claims. 7 mile trail run, max deadlift, sandbag carries, hammering a steak into the ground – not your typical day at the gym… unless you’re one of these people.

Any predictions this year? Top athletes? WODs? Check out this clip from last years games and see some of the excitement, dedication, and heart that is CrossFit! Good luck to all the 2010 competitors!

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Warm up:
Shoulder pass throughs, 10/
Pistols, 10/
Muscle up transitions, 10/
Pullups, 10
X 2

WOD:
“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

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Warm up:
Burgener x3
200m run
X3

WOD:
“Joshie”

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

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Warm up:
Squats, 10/
Pushups, 10/
Pullups 10
X3

WOD:
Five rounds for time of:
135 pound Thruster, 15 reps
Run 400 meters

Post time to comments.

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Warm-up:
Burgener x3

WOD:
“Johnson”

Complete as many rounds in 20 minutes as you can of:
245 pound Deadlift, 9 reps
8 Muscle-ups
155 pound Squat clean, 9 reps

Rob Orlando 6 rounds, Mike McKenna 5 rounds + 9 deadlifts, Josh Everett 4 rounds + 1 clean, Elyse Umeda 4 rounds + 5 deadlifts (165lb deadlift, 105lb clean). Post rounds completed to comments.

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