Team WOD - 1PM (in teams of 4, complete the following)
"Magic City"
Buy In: 60 Toes to Bar
then set up two bars one heavy, one light...
30 Shoulder to Overhead (each bar)
40 Front Squats (each bar)
50 Dead-lifts (each bar)
Cash Out: 200Meter Buddy Carry (all four team members must run)
I would like to congratulate CrossFit SoMO's head coach Rodney Hamby for making the cut for Regional competition in the 2012 CrossFit Games. During the 2012 CrossFit Open, he place in the top 60 out of 1646 other competitors who completed all 5 workouts, earning a slot for Regionals. He will be traveling to Chicago IL in May to compete against 59 of the North Central Region's (that's 11 states folks) best athletes. We are very proud of your hard work and commitment to form and complete range of motion. You represent CrossFit SoMO with power, grace and dignity. Good luck at Regionals, we will all be pulling for you!
WOD - 30 minute Cap
800m Run or 5 Minute Row
4 Clean and Jerks 115/65
800m Run or 5 Minute Row
3 Clean and Jerks 135/85
800m Run or 5 Minute Row
2 Clean and Jerks 155/105
800m Run or 5 Minute Row
1 Clean and Jerk 175/125
Post time to comments.
This trailer is for an outstanding documentary on Jim Thorpe.
I suggest you find and watch the whole movie....
With a Partner, complete the following for time.
60 T2B
60 Burpees
60 Lunges
60 OHS
60 Push Press
60 SDHP
Use one bar for the SDHPs, Squats and Presses. While one athlete is doing the barbell work the other is doing the gymnastic work. Switch places every 60 seconds.
Chuck Bednarik hits Frank Gifford so hard it knocks him unconscious during
WOD- CrossFit Open Workout 12.5 (AKA - CrossFit Games Open Workout 11.6)
As many reps as possible in seven minutes of:
3-6-9-12-15-18-21
Thrusters 100/65
Chest to Bar Pullups
I see trees of green, red roses too; I see them bloom, for me and you
And I say to myself; What a wonderful world
I see skies of blue, and clouds of white; The bright blessed day, dark sacred night
And I think to myself; What a wonderful world
The colors of the rainbow, so pretty in the sky; Are also on the faces, of people going by
I see friends shaking hands, sayin', "How do you do?" They're really sayin', "I love you"
WOD - CrossFit Games Open Workout 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wallball shots (20 to a 10' target/14 to a 9' target)
90 Double-Unders
30 Muscle-ups
Post reps to comments.
Ripple - Lyrics by Robert Hunter
If my words did glow with the gold of sunshine; And my tunes were played on the harp unstrung,
Would you hear my voice come thru the music, Would you hold it near as it were your own?
It's a hand-me-down, the thoughts are broken, Perhaps they're better left unsung.
I don't know, don't really care; Let there be songs to fill the air.
Ripple in still water, When there is no pebble tossed, Nor wind to blow.
Reach out your hand if your cup be empty, If your cup is full may it be again,
Let it be known there is a fountain; That was not made by the hands of men.
There is a road, no simple highway; Between the dawn and the dark of night,
And if you go, no one may follow; That path is for your steps alone.
You who choose to lead, must follow; But if you fall you fall alone,
If you should stand then who is to guide you?
A broken angel sings from a guitar.
In the end there's just a song comes crying up the night
Thru all the broken dreams and vanished years...Stella Blue.
It all rolls into one; and nothing comes for free,
There's nothing you can hold, for very long.
And when you hear that song come crying like the wind,
It seems like all this life was just a dream.....Stella Blue.
While in my younger years, I took the opportunity to follow the Grateful Dead all over the country. In the seven years I spent on tour, I learned quite a bit about life; but I also learned about death. You see Robert Hunter, the lyricist for the Dead loved to write about three things; Gambling, Love, and Death. These themes were the life's blood for Jerry's music. Some of those songs helped me during times of bereavement and sorrow. It is with a heavy heart that I introduce these songs to you now. Please take a few minutes to listen and think about those you love and miss.
Grateful Dead - Deer Creek Amphitheater 7/19/90
All of my friends come to see me last night; I was laying in my bed and dying
Annie Beauneu from Saint Angel; Say "the weather down here so fine"
Just then the wind came squalling through the door; But who can the weather command?
Just want to have a little peace to die; And a friend or two I love at hand
See here how everything; Lead up to this day
And it's just like any other day; That's ever been
Sun going up and then; The sun going down
Shine through my window......
And my friends they come around
Come around, come around
Take a chance to read Nicole's article published on the CrossFit Games site about Open competitor and CrossFit SoMO's Head Coach:Rodney Hamby: On His Own
1st segment - Start with 4 Medball Situps then complete 4 Medball Situps EMotM for 10 minutes. As soon as you complete your situps, your partner will do 10 Wallball shots (with the medicine ball you used for situps). At the 5 minute mark, switch places. (rest one minute)
2nd segment - Start with 4 Plate Burpees then complete 4 Plate Burpees EMotM for 10 minutes. As soon as you complete your burpees, your partner will do 10 Overhead Lunge steps (with the Burpee plate). At the 5 minute mark, switch places.
Post team names to comments.
We will also have time to judge 12.2 Open workouts before or after the WOD. Please let us know before hand so that we can make arrangements for judges.
