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Friday July 10, 2009

Handstand Step-ups


Well, it's just one day until the Games begin.  We're just starting to learn what Joey's going to be up against this weekend.  So far, we know he will have 5 workouts Saturday, and 3 on Sunday... Yikes!  We also know the first two on Sat will be:

1) a 7km extreme hill run over the rough terrain of the hills and canyons in Aromas. This should be a good one for Joey.  

2) A timed max Deadlift workout. (not exactly up his alley)

So the WOD for tomorrow will be to choose one of the last two workouts Joey will be doing on Sat.  We don't know what they are yet, but will find out at 6am Friday.  So I'll post those as soon as they're announced.  If we get enough people trying them, maybe we can give Joey some strategy hints for the competition. 

For more info on the Games and the workouts, go to:


Okay, so we now know the rest of the workouts... sort of.

3) Row 500m / Hammer 4 ft spike into the ground / Row 500m  for time

4) 170m incline sprint carrying two 35lb sandbags.

5) All we know are the exercises (Barbell Snatch and Wall ball shots), but who knows how they'll prescribe them.  I took a guess in our WODs for today.


Choose one of the following:

Workout option 1

1 round for time of:


  • Row 500m
  • 20 Sledgehammers on the tire per side
  • Row 500m


Workout option 2

AMRAP in 10min of:


  • 10 Power Snatches (95#/65#)
  • 20 Wall ball shots (20#/14#)


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Reader Comments (4)

Anyone who grew up in Los Gatos running The Dam is part Mountain Goat and will run the hills with ease. I predict Joey is going to lead the CrossFit pack on a high speed burn through the hills of Aromas and win this one!
I just did the workout on the treadmill hill course. Time 38:56 and climbed 1200 feet.

July 10, 2009 | Unregistered CommenterMark Regoli

Nice Mark! Winning it will be a tall order, but I do think he'll do well on this one.

July 10, 2009 | Unregistered CommenterJosh

wod 1 6:45
deadlifts start at 85 # 1 rep to 165# 1 rep

July 10, 2009 | Unregistered CommenterTaylor

wod #2 (65# snatch. 14# med ball)
Completed 3 full rounds
14 wall balls short of 4 rounds

July 10, 2009 | Unregistered CommenterChelsea

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