CrossFit Inception WOD Monday July 9, 2012

Core WOD Warm-up

100 Sit-ups

100 Flutter Kicks

You Can Break them up!

then

3×5 Min AMRAP

5Min AMRAP #1

10 Wallballs 12′ Target

10 Reverse Lunges

5Min AMRAP #2

6 Toes to Bar

10 Box Jumps 24/20

5Min AMRAP #3

10 KB Swings 1.5/1pood

10 Hand Release Push Ups

Post Rounds to comments.

The Old Timers!  Masters at the Throwdown 1st Daniel, 2nd John Teeps and 3rd Matt B.!  It was anybodys ball game going into the final WOD!  Great Job Fellas! 

Comments

[Capp]

6:59 core
5rds+5wb
5rds+3t2b
5rds+10kbs+9hrpu

[Adam Thomas]

4:58 Core RX

5 rds + 1 wall ball
4 rds
4 rds

RX

[Michael Lynch]

7:55 core

5
3 + 6,6
3 + 5

WODs suck when you take a week off...

[Bray]

6;55
7/5/5

[Nando]

Hey great job today guys. I'm not posting anything specific about class leaders today because this was such a complex WOD. By that I mean with 6 movements it's hard to RX every movement. SO what I hope you are all taking away from today is where your weaknesses are. If you had troubles with the Wall Ball that could have been strength to hit the 12' target or mobility to get the full squat. If you couldn't get T2B that is a medium skill movement so weakness in the kip or weakness in the core would lead to insufficient range of motion. Kettlebell swings, that's all technique. See my point? OK, good talk.

[Laurent]

I hope this is where Coach KJ wants us to post. I've never posted on a blog breofe. LOL. Over the soreness of last week just in time for tomorrow's class. It's all good though, I LOVE IT!

[Alejandro]

Thanks for all the support at the Qualifiers Coach LeClair! It will be a pruesale seeing you and your team in Aromas!Thanks Vaughn!Im working on the videos Should have them up and ready to go shortly.

[Renon]

Lady Gaga kept her poker face after she fell on her keister drunig a weekend herself up and continued her song-and-dance routine to the dance number.