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Tuesday September 11, 2012

Hey guys! We need your help. We want to find more people like you to become Rocky Point CrossFitters. Could you do us a favor and complete this super quick survey?

Alright…Hero day. These ones are tough. I checked the times for this one and the average was 40 minutes to complete RX. Keep that in mind when you choose your level of WOD today.

Because it is a long WOD, we’d ask you to spend the first 15 minutes getting warmed up and gathering your gear. Because we have only 18 bars, there is an excellent chance you are going to have to swap plates on and off a single bar to complete the WOD (consider it a welcome opportunity to catch your breath). Also, there will be many bars/KBs in motion  so be mindful if you are wandering around the gym from one station to the next. I’ve said it once and I’ll say it again, if you walk into a bar and chip a tooth you have no one but yourself to blame. Enough of the public service announcement, here’s today’s WOD:

Fitness:

Five rounds for time of:
7 Handstand push-ups (progressions okay)
15-35 pound Thruster, 7 reps
7 Knees raises (From Bar)
35-95 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 10-25 pound
7 Pull-ups (beginner or assisted)

Performance

Five rounds for time of:
7 Handstand push-ups or progressions
95/65 pound Thruster, 7 reps
7 Knees to elbows
185-205/95-125 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1.5/1 pood
7 Pull-ups

RX

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1.5/1 pood
7 Pull-ups

This has got to be a record:

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