Wall Ball Madness

Team WOD
5x500 Row vs Wall Balls

While one Team does Wall Balls the other team is rowing.
When the last person finishes rowing, teams have 30 sec transition time.
Count wall balls individually.

I used a 30lbs ball and had 242 total (45+47+50+50+50 per round).

"Nastyness"

In 10 minutes or less finish
5 Rounds of
200m Sandbag run
12 Burpees

1 minute rest

In 10 minutes or less finish
5 Rounds of
20 Cal Row
10 Deadlifts @ 185lbs

Crossfit games 2011 Qulifier

http://games.crossfit.com/blog/2011/01/crossfit-games-open,1012/

Grace

Today's WOD was Grace: 30 Clean and Jerks with 135lbs;

I broke up 20-5-3-1-1

My time was 2:11

Niko's time was 3:16 (#105)

Rowing Workout

Rowing workout on Ergo2 Rower:

500m Row for time (1:24.4);
3 minute rest
1000m Row for time (3:08.8);
5 min rest
2000m Row for time (7:08.0);

Rest about 20 minutes

Shoulder Press with 95 lbs;
5 rounds or 10 reps every 90 seconds.

I am nice and toasty today ;)

Todays CrossFit Wod

100 Wall Ball Shots (20 lbs ball)
50 Cal Row
100 Burpees

For time.

My time was 14:31;

Try it and leave some feedback.

This is one of my new caps...

New website www.dudaswimgear.com

My website went life in the beginning of 2011. I offer swim caps with my special design. In my shop you can order them. Look under the Caps tab on the website.
Later this year I will offer the Silicone caps as well with the same design as the Latex caps.

I will publish on this blog messages about my activities and I expect you to comment on it.
Have much fun.