Warm up:
3 rounds of:
5 Burpees
3 reps of Bear complex (bar only)
3 Pull ups

7 sets 2 snatches (squat) @ 70-80% of your 1 rep max. One set every 90 seconds

As many rounds as possible in 8 minutes of:

30 Double unders
15 reps Ground to overhead (75 lb./55 lb.)

Post snatch loads and WOD time to comments.

NOTE: Ground to overhead does NOT mean be sloppy in your technique and throw a bunch of weight around. Be SOLID in your technique. You will get more total rounds if you are efficient and rely on your technique vs. if you were to “grip and rip”. Be efficient.


GI Joe and the House of Pain, Outside Magazine


A group of CrossFitters is planning to “WOD Across America” this summer. 10 Days, 5,600 miles, 12 Boxes, 4 Men, 4 Women. All with one thing in common. The love for the sport, the passion to better themselves physically, mentally and emotionally. Here they undergo one of the hardest endeavors imaginable putting their bodies to the test and letting their passion and addiction move them forward.

Under close supervision they will attempt to Wod Across America! Starting their journey from sunny Miami, Florida July 5th they will Wod every 4 hours in every major city on their path to the 2012 Crossfit Games held July 13-15 at the Home Depot Center in Carson, California where tens of thousands participants have been skimmed to represent the top 100 fittest men and women on earth.

Follow their progress at Road to the Games!

Post thoughts to comments.

Thursday WOD, June 21, 2012