MetCon WOD/ Strength & Power WOD 11.12.11

MetCon:

“Kelly”

Five Rounds For Time:
Run 400 M
30 Box Jumps (24/20)
30 Wall Ball Shots (20/16)

*Scale workout accordingy

 

Tonight is EAD's ThanksGathering 2011. Festivities start at 6:00PM at EAD North/CrossFit Arlington Heights (12 W College Dr.). See you there!

Advanced WOD:

“Grindy”

For Time:
10 Clean & Jerks (135/95)
5 Rounds of “Cindy”
10 Clean & Jerks
5 Rounds of “Cindy”
10 Clean & Jerks

Strength & Power:

“9 on 7” (From CrossFit Football)

Complete 5 rounds for time:

9 Rack Thrusters 135 lbs
20 yard Bear Crawl
7 Ball Slams (40-60 lbs or as heavy a ball or mock plate slam as you can find)

*Rack Thruster – Start with the bar on your back, perform a back squat, while driving out of the bottom of the squat drive the bar overhead, bring the bar back down to your back and repeat.

 

Posted in Arlington Heights WOD, Axis WOD, WOD.