WOD #1
In 12 min:
200 m plate carry (as a team)
Then, AMRAP-
~30 m tire sled drag
In addition, each team member must complete 100 DU's or 300 singles in the allotted time
*Each team gets set of six bumper plates (2 x 45, 1 x 35, 3 x 25)
**Must move entire set of bumper plates one sled drag at a time( in any combination) with only one athlete pulling at a time. Each time all six plates have been moved is one round. The sled must be pulled back to the start (empty) to load more plates. After all six plates have been moved, start over and move the set of plates
again. Each round (all plates moved) is 200 pounds.
***Score is total pounds moved minus incomplete double-unders
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WOD #2
Clean & Jerk Ladder
Females:
75, 85, 95, 105, 115, 125, 135, 145, 155, 165
Males:
155, 165, 175, 185, 195, 205, 215, 225, 235, 245
*Move through with your team, in groups of three (3 males/3 females)
**1 min 15 sec to perform lifts, 15 sec to rotate
***Score is total weight of maximum successful lift for all team members
............................................
WOD #3
For time:
Run 400 (as a team)
300 box jumps
Run 400 (as a team)
300 KB swings
Run 400 (as a team)
300 goblet squats
Run 400 (as a team)
*25 minute cap
**Box jumps: 100 reps per box (22, 24, 28)
***Swings/Goblet Squats: 100 reps per bell (35, 45, 55)
****May not start movements until all team members have completed run
.............................................
CrossFit Generation Teams
Team A- Black
Christian, Sully, Paul C, Kari, Kate, Deb
Team B- Red
John B, Tommy, Anthony, Michelle B, Andrea, Mary
Team C- Gray
Brian, Jon, Bob, Pam, Sam, Lauren W.
Team D- White
Bryan, Mike W, Zack, Mel, Danielle S., Sara
..................................................
DAILY TRAINING
3 rounds for time:
Run 600m
10 DB Clean & Jerks (45)(30)
20 Pullups
100m Plate Carry





Haha great videos! Owen will be a a great judge!
Posted by: Laura | Tuesday, July 24, 2012 at 07:19 AM
No rep!
Posted by: Mary | Tuesday, July 24, 2012 at 08:36 AM
Great job on the videos. Can't wait for Sat
Posted by: Bob | Tuesday, July 24, 2012 at 11:58 AM
videos are awesome! looking forward to saturday :)
Posted by: steph | Tuesday, July 24, 2012 at 01:46 PM
Ha, ha- love Owen's appearance. No rep!
Posted by: Andrea | Tuesday, July 24, 2012 at 04:09 PM