03/19/10 WOD

Anonymus swimsuit pics sent to me.   The guy in the middle sure does look a lot like Scot W. with long hair and I was thinking the guy on top in the red looks a lot like Even.  Who do you think they look like?


Today’s WOD will be six max effort lifts, so we will not be doing our regular strength cycle.  Compare your scores to the crossfitters in Southern California.



Workout 3 “Six Max Efforts”

Overview. This WOD is composed of six different individual events, each done for max effort. You will have 3 minutes for each event to complete your max effort, followed by 3 minutes of rest (when you move from one event to the next). You will be ranked in each event individually, earning you 6 independent scores. Your total score for this WOD is the cumulative rank of all 6 scores. For example, an athlete that is ranked 1 in all six events will get a score of 6, and will be ranked in first place for this WOD.

Event 1: Row – 3 minutes – max calories
3 min rest
Event 2: Deadlift (275#/185#) – 3 minutes – max reps
3 min rest
Event 3: L-sit – accumulate as many seconds as possible in 3 minutes
3 min rest
Event 4: Overhead Squat (95#/65#) – 3 minutes – max reps
3 min rest
Event 5: Pull-ups (chin over bar) – one max effort without coming off the bar
**must begin pull ups within 5 seconds of the start**
Rest begins when you finish your pull-ups until start of run (6 min after start of pull-ups)
Event 6: 800m Run for time



Posted on: March 18, 2010admin

12 thoughts on “03/19/10 WOD

  1. Dammit! They told me there was no film in that camera. I didn’t even get to stick the roll of quarters in my suit.

  2. Wow, that brings back memories. I know it looks a little weird but let me explain. It was 1989 and I was competing the Mr. South Ogden pageant. They had asked me to write a 1000 word essay about myself. I thought it would be easier to just submit this picture because a picture is worth a thousand words PLUS then I was all ready to go straight into the “Talent” portion of the contest. I’ll just let you imagine what that was. I placed 437th out of 50 contestants. See, now that I explained it, that picture really isn’t that strange at all, is it?
    On a side note, was Ibuprofen part of a Caveman’s diet because I’ve been popping those like they’re candy ever since “the hill runs” on Wed.

  3. OMG. I just about died when those pic’s came up on the site…. You guys make me laugh… I sorry I missed the WOD today it looked good, but I feeling the best and neither was my son

  4. This looks like a GREAT WOD! We went to CF Dixie and got and dirty with the filthy fifty! Can’t wait to be back Monday! BTW…eating paleo style on vacation isn’t easy, but we’ve done it!! (at least Candie and I)

  5. Now those are some legit banana hammocks, as hard as I’ve tried, I’ve never been able to get mine up over my shoulders like those dudes. Too bad theres aren’t flowered.

  6. Awesome Joni. I’ve been out of town too, it is definitely hard eating paleo when you’re eating out every meal, but do-able. Good job girls! I’m gettin ready for a cruise next week too……

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