Tuesday 121211

Saturday 120505

Saturday 120505

2012 CrossFit Games Regional: Individual Event 3

Four rounds for time of:
100 pound Dumbbell snatch, 10 reps
200 foot Sprint

Lucas Parker 3:40, Chase Daniels 4:17, Azadeh Boroumand 5:13 (70lb db). Post time to comments.

Jolly51

For Time
200 meter Sprint
51 Pull-Ups
200 meter Sprint
51 Air Squats
200 meter Sprint
51 Push-Ups
200 meter Sprint
51 Box Jumps (24/20 in)
200 meter Sprint
51 Dips
200 meter Sprint
51 Sit-Ups
200 meter Sprint
51 Burpees
200 meter Sprint

Wear a Weight Vest (20/14 lb)

Tuesday 231226

Tuesday 231226

2 rounds for time:
50 alternating dumbbell snatches
50 wall-ball shots

♀ 14-lb ball to 9-foot target, 35-lb dumbbell
♂ 20-lb ball to 10-foot target, 50-lb dumbbell

Post time to comments.

Scaling:
Today’s challenge is hanging on when you really want to rest. Scale the load of the dumbbell and the wall ball so you can maintain large sets.

Intermediate option:

2 rounds for time:
50 alternating dumbbell snatches
50 wall-ball shots

♀ 10-lb ball to 9-foot target, 25-lb dumbbell
♂ 14-lb ball to 10-foot target, 35-lb dumbbell

Beginner option:

2 rounds for time:
30 alternating dumbbell snatches
30 wall-ball shots

♀ 6-lb ball to 9-foot target, 10-lb dumbbell
♂ 10-lb ball to 10-foot target, 15-lb dumbbell

Resources:
The Dumbbell Power Snatch
The Wall-Ball Shot
Dumbbell Smarts

Find a gym near you:
View the CrossFit map

Featured photo:
Taken by FLSportsGuy Photography at Sweat Factory CrossFit in Clermont, Florida.

Friday 120511

Friday 120511

2012 CrossFit Games Regional: Individual Event 6

For time:
Three rounds of:
345 pound Deadlift, 7 reps
7 Muscle-ups
then,
Three rounds of:
21 Wall ball shots, 20lb ball
21 Toes-to-bar
then,
100 foot Farmer carry, 100lb dumbbells
28 Burpee box jumps, 24" box
100 foot Farmer carry, 100lb dumbbells
3 Muscle-ups

Ben Smith 13:24. Post time to comments.