CrossFit Attitude

Sunday, November 14, 2010

Games Day!

WOD 1

Advanced
For time:
50 Deadlifts 60kg/40kg
60 Double unders
70 Air squats

Intermediate
For time:
50 Deadlifts 60kg/40kg
50 Burpee lateral jumps over barbell

Beginner
For time:
50 Deadlifts 50kg/30kg
50 Burpees

WOD 2

Advance
Five rounds for time:
30m Bear crawl
30m Broad jumps, for every five jumps perform 3 burpees

Intermediate
Four rounds for time:
30m Bear crawl
30m Broad jumps, for every five jumps perform 3 burpees

Beginner
Three rounds for time:
30m Bear crawl
30m Broad jumps, for every five jumps perform 3 burpees

WOD 3

Advance
"Heavy Helen"
Three rounds for time:
Run 400m
21 Kettlebell Swings, 32kg/24kg
12 Chest to bar pullups

Intermediate
Three rounds for time:
Run 400m
21 Kettlebell Swings, 24kg/16kg
12 Pullups

Beginner
Three rounds for time:
Run 400m
21 Kettlebell Swings, 16kg/12kg
12 Jumping Pullups

WOD 4

(Top three advance male and females only)

Advance Men’s Final WOD
For time:
5 Bar muscle ups
20 Deadlifts 125kg
20 KB Snatches 24kg
20 Burpee toes to bar
20 “Roofies” 10kg
20 Box jumps 24"
20 Overhead lunges 20kg

Advance Women’s Final WOD
For time:
20 Deadlifts 80kg
20 KB Snatches 16kg
20 Burpee toes to bar
20 “Roofies” 7kg
20 Box jumps 18”
20 Overhead lunges 10kg