Up in Flames...

Remember to save the dates:

Williamstown Holiday Party

Thursday December 1st 4 - 8pm

Egg Harbor Twp Holiday Party

Friday December 9th 4 - 8pm

 EHT

 Williamstown

 Dan, Matt and Frank

Dylan heads for the in-zone

Williamstown wins 10-5!

ADVANCED
MFRT:
5 Rds
Bench Press 3-4 @ 30X0
Rest 1 Min
V-Ups x 15
Rest 2 Min


Training:
"2011 Sectional WOD #1 - ADV"

10 Min/AMRAP

75 Singles

7 Thrusters 65/45lbs

FIRE-BREATHER
MFRT:

5 Rds

Bench Press 3-4 @ 30X0

Rest 1 Min

K2E x 12 - Strict

Rest 2 Min

Training:
"2011 CrossFit GAMES Sectional WOD #1"

10 Min/AMRAP

30 Double Unders

15 Power Snatch 75/55lbs

Post loads, rounds and thoughts to comments.

Training Notes:

K2E - Keep strict.  Find a number that challenges you to go unbroken.  If you are unable to get there, go as high as you can and hold for 1 sec and descend under control.

Sectional WOD #1 - Pacing is crucial.

Small changes initiate a ripple effect...

If you are participating in a workout and/or judging one, you must watch this video several times.

CF GAMES Athlete and Judging Video


ADVANCED
"2011 Sectional WOD #1 - ADV"
10 Min/AMRAP
75 Singles
7 Thrusters 65/45lbs


FIRE-BREATHER
2011 CrossFit GAMES Sectional WOD #1
10 Min/AMRAP
30 Double Unders
15 Power Snatch 75/55lbs


Downloadable PDF w/ Workout Information
Including Masters weights and Explanation


If you are coming today, please watch the video above.
We will be leaning on you to help judge the workout for those competing. 


Post time and thoughts to comments.