3 rounds of:
3 reps of Bear complex (bar only)
3 Pull ups
For time, reps 21-15-9 of:
Deadlift (225 lb./165 lb.)
Handstand push up
followed by 50 sit-ups, 50 Russian twists and 30 hollow rocks (not for time)
Compare to February 23, 2012. Post time to comments.
A few reminders if you bring your kids to CF7:
1. Your kids have to wait in the TV/play room as long as WOD is going on and/or weights are moving around the gym. If they happen to come look for you, stop your WOD and go check on them, redirecting them back to the TV room.
2. It is the parent’s responsibility to make sure the TV/play room is clean prior to leaving the gym. Please put away all toys and clean up any food/drink that may have been in the room.
We want your kids to be a part of CF7, but we also want everyone to be safe. Kids will inadvertently walk into a jump rope, walk under weights/kettlebells, stand under the pullup bars, etc. As much as everyone watches out for the kids, please help us in keeping a safe environment for the kids and athletes by keeping the kids in the TV/play room. THANK YOU!
The Tim Baldry Story, CrossFit Journal (free download)
Getting excited for The CrossFit Games?? Here are a few local favorites to watch out for:
Ken Cutrer, Competing in Masters Men’s Division (Article written by Andrea!)
Candice Ruiz, Individual Women’s Division
Jason Hoggan, Individual Men’s Division
You will also want to keep an eye out for:
Chris Spealler, Individual Men’s Division – This is Speal’s 6th Games appearance, and he says it will be his last as an individual competitor.
Check out the women’s final heat from last year:
Post thoughts to comments.