Saturday March 7 Team WOD:
3000m ROW
100x Thrusters M #135/ F #95
Movement standards:
- Starting position from clean
- Full squat hip bellow parallel
- Full extension of the legs and knees on the top with locked elbows, head through the arms. The judge needs to see at least partial ear.
- The bar can be dropped and reset through clean for next rep
300x American Kettlebell Swing M #1.5 pood/ F #1 pood
Movement Standards:
- The kettlebell has to reach over the head with locked elbows done by powerful hip drive
- Full extension of knees, hip, and arms
- Head through the arms
FORMAT:
A TEAM OF THREE ATHLETES WORKING AT THE SAME TIME (AT LEAST 1 FEMALE and 1 MALE)
1 ATHLETE WORKING AT ONE STATION, AFTER A MINUTE ALL ATHLETES WILL ROTATE TO THE NEXT EXERCISE.
2 JUDGES WILL BE ASSIGNED FOR EACH TEAM (one counting thrusters, other KB swing).
MAX TIME ALLOWED TO FINISH ALL REPS and METERS IS 20 MINUTES.
WHEN REPS OR METERS FOR THRUSTERS, SWINGS OR ROW ARE FINISHED, THAT STATION WILL BE A REST STATION.
TIME IS CALLED WHEN ALL REPS AND METERS ARE COMPLETE.
SCALING IS ALLOWED.
Register for heat and specify Rx'd or scaled at 12PM
Please post questions to comments.
![](<a href="http://www.fithuong.com/"> <img src="http://www.fithuong.com/img/huong-banner-50.jpg" border=0> </a> ){kind=link}
Nice workout & format, sorry I have to miss this one.
Posted by: Tamara | Thursday, March 05, 2009 at 07:16 PM
I'll be there, and I'm trying to put together a team!
Posted by: Herm @ CF Los Altos | Thursday, March 05, 2009 at 07:25 PM
Nice format...count SJ in for 2+ teams.
Posted by: V | Thursday, March 05, 2009 at 08:22 PM
Funny that Jackie is tomorrow's main site WOD!
SV volunteers - I'll be at the gym by 10am to help get things rolling, so let me know if you can make it anytime earlier too.
If anyone from a visiting team would like to help out with judging, post to comments or mention it to me or Sheena at registration time.
I'm looking forward to seeing everyone this Saturday!! ...and to the BBQ of course!
Posted by: Jan A. | Thursday, March 05, 2009 at 09:19 PM
Great way of illustrating the rules in a video!
Posted by: angela | Friday, March 06, 2009 at 07:54 AM
GO TEAM S.V.! Just saying good luck from all the way up here in Portland, OR. Looks like a great WOD and I'll be seeing you guys soon.
peace & chicken grease!
Posted by: Ryan "Doc" | Friday, March 06, 2009 at 09:36 AM
Hey Judd or Michaela!
Can I sneak one of my teams into the 12:30 or 1 Heat? One of them has another event to be at for her kids, but is taking time out to help us WIN. Let me know.
e-mail: blancaflor74@yahoo.com
text: 253-732-9614
Posted by: Herm @ CF Los Altos | Friday, March 06, 2009 at 12:42 PM
Hi Herm!
Sheena and I will be putting together the heats and we can put you in early. I would just suggest arriving a little earlier than noon so that we can get waivers and such taken care of and you have time to warm up. Looking forward to seeing you!
If anyone else needs to be accommodated for an early heat, please post to comments and arrive a little earlier tomorrow also. We'll take the requests as first come first serve, else we're pulling your name out of a hat.
Posted by: Jan A. | Friday, March 06, 2009 at 12:59 PM
Jaye, Tran, and I need an early heat. We have to leave around 1:30. Thanks!
Posted by: Steph Le | Friday, March 06, 2009 at 01:13 PM
good lord!! brutal, just the way I like it :)
Posted by: EricFromOneWorld | Friday, March 06, 2009 at 02:44 PM
Hi Judd! I wanted to request that the Spartan Swimming Cross Fit team goes in the first or second heat.
Thanks!
Sage
Sage.hopkins@sjsu.edu
Posted by: sage Hopkins | Friday, March 06, 2009 at 04:23 PM
so, today was a warm-up. see you tomorrow!
Posted by: Joe P | Friday, March 06, 2009 at 06:02 PM
CrossFit Oakland will be sending 8 teams
Posted by: Mike Minium | Saturday, March 07, 2009 at 07:42 AM