CrossFit Games Masters Qualifier Events

Garret

Prepare!

---- Upcoming Events:

• THIS Saturday 4/19 - PaleoRx 2014 Info Meeting. 12pm
• Friday 5/16 through Sunday 5/18 - CrossFit Games NW Regionals.
• Friday 5/16 - CrossFit Total Nights at CFSLU. 5pm to 8pm.
• Saturday 5/24 - Weightlifting Total at CFSLU. 9am to 11am. 
• Saturday 5/24 - Track Time Trials at TBD. 12pm to 2pm.
• Sunday 5/26 - VERSUS IV: The Reckoning. 10am to 2pm.
• Monday 5/27 - Memorial Day Murph

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WOD for Champagne Friday 4/18

CGO 13.3 aka CGO 12.4 aka KAREN + other stuff

as many reps as possible in 12 minutes:
150 wall ball, 20/14#
90 double unders
30 muscle-ups

Compare to 17JAN2014. Post to whiteboard/the Cody app.

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False Grip!

Garrett D demonstrates setting the hands up for a false-grip: a necessary setup for strict muscle-ups.

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• Sat 11/16 and Sun 11/17 - Ido Portal Seminar @ CrossFit Seattle.
• Sun 11/24 - VERSUS II: FCF vs SLU Throwdown @FCF. Currently 25 FCF vs 24 SLU.

Sign up before registration closes! ----
WOD for Champagne Friday 11/15

"RYAN"

5 rounds for time:
7 muscle-ups
21 burpees

compare to 01OCT2013. Post results to whiteboard/Cody.

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Over-gripped.

Garrett in an inverted tuck while Moonboots spots. Notice the grip on the rings.

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WOD for Tasty Tuesday 6/18

GYMNASTICS

play on the rings for 10 minutes.

The goal is to combine 5-8 elements at a time. Each position should be held for a 2-count.

CONDITIONING

4 rounds for time:
100m waiter's walk, 25/15kg
20 pike situps
10 pistols, each leg
3 rope climbs

22 minute cut off.

Post results to whiteboard/comments/Cody.

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---- Paleo Sausage Egg "McMuffin" - Nom Nom Paleo YES. Fact: Breakfast sandwiches make the world a better place. ----

A Bunch on the Menu Today

Eric M

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WOD

A.
back squat 3x5

B.
glute-ham raise 3x8

C.
amrap in 7 minutes:
20 double kettlebell step-ups, 20/16kg
15 strict pullups

rest two minutes

then

within 15 minutes

3 rounds for time:
50 double unders
20 single-arm kettlebell overhead squats, 20/16kg

in the remaining time do as many 50m farmer's walks with your kettlebells as possible.

Post scores to whiteboard.


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When You Text Till You Drop - NY Times (via Garrett D)

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