07/17/10 – Saturday Team WOD

NEW FUNDAMENTALS – The next Fundamentals group will start on Tuesday, July 20th @ 7pm.  The Fundamentals class is an introduction to the fundamental moves of Crossfit which included weightlifting, gymnastics, and cardio.  The class will meet for four (4) weeks on Tuesdays and Thursdays from 7-8pm.  Please sign up HERE if you are interested.

Today’s Links -

• Wrist Health – Conditioning Research
• What to drink Part 1: What’s Wrong With Juice? – Feasting on Fitness
• Abs – Mark Rippetoe

PJ picking up 335lbs for fun

Meredith with spectacular deadlift form.

Schedule -

• Foam Roll / Mobility Warm Up / Burgener Warm Up
• In teams of three complete as many reps as possible in 20 minutes of:
  • Run 300m (pace setter) (sub rowing if necessary)
  • Single Unders
  • Power Cleans
    • The only exercise that counts towards your score is power cleans.  Teammates should try to use one weight for the team, but can use two if necessary.  Every time one teammates runs 300m, all of the teammates switch.  The teammate @ single unders is considered the rest station.
  • Stretch