Enlarge image
Rich Froning and Matt Chan, Track Triplet Event
"Track Triplet" - 100 points
3 rounds for time of:
8 Split snatch, alternating legs (115/75)
7 Chest to Bar pullups
Run 400M
15 minute Time Cap.
GHD Ball Toss - 50 points
Sitting in the GHD, athletes will have 20 seconds to throw 5 medicine balls as far as possible.
Men will throw 5 pound medicine balls. Women will throw 2 pound medicine balls.
Post WOD time and ball toss points to comments. Compare to www.crossfit.com 120713.
WOD Demo with Dave Lipson, Matt Barnett and Nadia Shatila - video [wmv] [mov] [HD mov]
Ball Toss/Track Triplet: Men, Heat 4
Ball Toss/Track Triplet: Women, Heat 4
19 comments:
Place finishes will depend on Scale and Time for the WOD. Rx athletes will rank highest, then Pack, then Pups.
BIG DAWGS:
3 rounds for time of:
8 Split snatch, alternating legs (115/75)
7 Chest to Bar pullups
Run 400M
PACK:
3 rounds for time of:
8 Split snatch, alternating legs (75/45)
7 Pullups
Run 400M
PUPS:
3 rounds for time of:
8 Split snatch, alternating legs (less than 45#)
7 band assisted pullups or ring rows
Run 400M
great post this morning for the ladies on crossfit making you "bulky":
http://crossfitfms.wordpress.com/2012/07/20/the-fear-of-bulkiness-and-crossfit/
Pack 9:10 (too many of Sandy's brownies this weekend...with vanilla ice cream). That's it - I'm off sugar again (except for my morning coffee).
What's wrong with bulk?? Looks healthy to me!
10:23 time this am. 35# and red band assist PU.
I have to go to a visitation tonight for a friend's dad who passed away... see yall tomorrow
How do you score the ball toss?
On the ball toss, you score points for the distance each ball is thrown. Point lines are drawn at 10,15,20,25,...,50ft. If you are able to throw all five balls, your score may look like 35+35+40+30+40 for a total of 180pts.
The athlete with the most points on the ball toss wins. Everyone is a Big Dawg on this event :)
Whats up with the c2b muscle ups in the wod demo video?
CrossFit Games athletes did 7 bar muscle-ups each round.
11:15 RX
175 ball toss
Cynthia
8:49 pack
195 ball toss
Way to go Cynthia! You knocked the bejeebees out of this WOD - excellent time!
Thanks Bill- you weren't so bad yourself! But for that brownie, you would have killed me. I felt pretty good until Jonthan got home and told me he did it in 8:12. But I still got him on the ball throw- 115. Doh!
I did the pupps version of this wod and my time was 12:12. on the wall ball throw I got 100 points with the 2 pound ball.
Also pushed the sled down and back 2 times.
No WOD for me today but I did learn how to do strict MU's!!! My highest score on the ball toss this morning was 200. Congrats, Brooke, you even creamed the coaches on that one! :)
For the first time in 2 months finally did unbroken pullups in a WOD.
Way to go Dave!!! I also hear Sheena did pull ups yesterday. That is awesome!
thanks raulstons. since johnathan was finished way sooner than I, it was nice to have him motivate me thru that last round.
15:00 min cap
2 rds + 4 snatches
140 on ball toss
Post a Comment