WOD 03/17/11

Brian WODs

crossfit, fitness, gym, richmond, box jumps, kettlebell swings
Today’s WOD:

Tabata This

Tabata intervals of:
Squats
Pull-Ups
Push-Ups
Sit-Ups

Advanced WOD:

CrossFit Open 2011 WOD 1

AMRAP 10:
30 Double Unders
15 Power Snatches

The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg

I don’t post links from CrossFit main that often, but this is a worthy video of the History of the CrossFit Games [wmv] [mov]

Some of our athletes have begun their journey through the Open and it has already been freaking awesome. We compete against each other everyday and to have a fellow competitor demanding more speed, more power, and more reps out of you is just out of this world. Thank you to all of you who are volunteering your time to help us make this work. We have more athletes entering the gauntlet tonight, but Saturday is shaping up to be a monster day for RVA’s open. As we hope you know by now, Saturday will officially kick off the Open for us. By “official” we mean workouts followed by barbecuing, boozin’ (if you’re of age), and good times to be had by all. All members and friends are welcome, so come by and cheer on the athletes and hang out afterwards. We’ll be providing burgers and beers, but we need some help with side dishes, cups, and utensils. If you are inclined to bring food to grill or beer, we will certainly not complain. Thanks for all your continued help and support, everyone. You make our gym the awesome/weird place that it is. See you out there!