Saturday 11.07.09

"I overhead squat babies for time". -K. Candia

It’s my birthday and I’d like to celebrate it CrossFit style.  Here is a WOD composed of some of my favorite exercises. 

“RESPECT YOUR ELDERS!”

In teams of two: Please partner up with someone that you do not know very well or have never been on a team with. As a team you will complete the following for time:

Start with:

1981 meter run (the year I was born)

Then:

Add the age of your team and subtract by 250 = number of reps you have to complete for each exercise. 

(Ex: Karen (28) + Joel (30) = 58 – 250= 192 reps)

In no particular order:

Wall Ball 14lb, 10 ft target

Overhead Squats 95m/65f

GHD Sit ups

Kettlebell swings

(I also love the clean and jerk, push press, pull-ups, burpees, thrusters, and box jumps. So, it could have been worse).

Then please join me for some celebratory drinks at Fiber McGee's in Seaside tonight (Saturday). I will post a time to meet later...

                                  The Overhead Squat

                                  The Push Jerk

No babies were hurt during this demonstration. I promise.