The FCF crew at the 2010 Sectionals in Puyallup:
Marc, PJ, Andrew, Tita, Cedric, Paolo, Max, Adam, Marc, Margaret, Sheena, AB, and Brady
This workout comes from the 2010 CrossFit Games season- we didn’t have The Open yet, but before Regionals you could participate in “Sectionals”. All you had to do was show up!
+ The Best Healthy Turkey Lasagna You’ll Ever Eat – Ambitious Kitchen
CrossFit WOD for Friday the 13th
establish a max effort handstand in 10 minutes, then
FIGHT GONE BETTER
3 rounds for max total reps:
1:00 wall ball, 20/14lbs to 10/9′
1:00 box jumps, 24/20″
1:00 power snatch, 35/25kg
1:00 row (calories)
Post score to whiteboard!
Olympic Weightlifting WOD
snatch complex, clean & jerk complex, incline chest flies, seated V-ups, snatch-grip bent over rows, pike HSPU
Powerlifting WOD – Week 1/5, Day 3/4
banded incline bench press, shoulder monster walk, bicep openers, Zottman curl, banded bicep curl, banded face pull, banded plank shoulder taps
Gymnastics Strength WOD
GB squat series, shin and hip stretches, midline & grip conditioning, kipping skills, pullups & dips
Abridged Primal Movement Warmup and Mobility
Rack and OH work
Shoulder and hip mobility
Swings, presses and squats.