CrossFit Poway

CrossFit Games 2012 Open WOD #1

AMRAP 7:00
Burpees
Chest and hips to the floor, jump and touch target 6″ above standing reach

Buy In: Vertical jump practice

WOD
Run 2 miles for time

Cash Out: Free time

Buy In: Press 3, 5 or 7

WOD
10 rounds for time:
75 lb. Power Snatch, 7 reps
10 push-ups

Cash Out: 30 Strict pull-ups

Buy In: Clean & Jerk 65% 1 RM. 1 rep on the minute for 10 minutes

WOD
1/2 “Kelly”
5 rounds for time:
Run 200 meters
24″ Box jump, 15 reps
20 lb./10′ Wall ball shot, 15 reps

Cash Out: 30 GHD sit-ups

Buy In: Front Squat 3, 5 or 7

WOD
95 lb. Thruster, 50 reps for time
Run 400 meters every time you break.

Cash Out: Couch Stretch

Buy In: Snatch Balance 3, 5 or 7

WOD
30 Muscle ups for time

Cash Out: 30 Pistols

Team WOD

Buy In: Handstand walks

WOD
30-20-10
20″ Box jump
Knees-to-elbows
75 lb. Push Press

Cash Out: Free time