Saturday, August 20, 2011

CFO Competition

Today was a competition at Crossfit Omaha.

WOD 1:

6 minute AMRAP of:
15 Front Squats 115#
15 Box Jumps 24"
15 Wall Ball Slam Movements w/ 44# Plate*
15 Dead Lifts 115#
15 Overhead Walking Lunges 44#

*Rubber Plate must be lifted over the head, then placed on the ground - flat.

WOD 2:

2 Minutes to find 1rm Dead Lift
2 Minutes max rep Sit-Ups

WOD 3:

50 Burpees **
75 Push-Ups***
1200m Run****
40 Pull-Ups
40 KB Swings 1.5 pood

For Time

** For the burpee to count, you must jump on a bumper plate
*** Feet on the bumper plate, thighs can't touch the ground. Forearms must touch the ground for push-up to count.
**** Mandatory 30 second break after every minute until you finish the Push-Ups.

This was a great/ tiring day. I finished in the top 50 percentile. Not too shabby when several of the competitorshave been to the CrossFit Games!

It's great to occasionally compete head-to-head. Thanks CFO!

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