Vulgar maybe. Accurate, yes. Welcome to our week of the Games! Each day will be a WOD inspired by this year’s CF Games. Today is CrossFit Games WOD #4.
3 Rounds for time:
30 Wallball (20#/14# ball at 10 ft. and 9 ft. target)
30 Hang Squat Snatch (75#/55#)
The (squat) snatch, hang snatch and power snatch are all pretty new movements. So is the Burgener warm-up. What better way for you to learn them than to pile them on in one day! As Lyndi said “I should be better after 90 of them.” Everyone did well today learning a highly technical lift. Many scaled to get the technique down and for most the hang power snatch was the norm over a squat. That’s great too as we will be doing plenty of these in WOD’s to come.
The bigger challenge was the heat. It was Africa hot. Or Aromas hot (site of the Games). It was oppressive. It sucked it out of you. It was almost a third part to the WOD. In tonight’s class I had the privilege of watching all of you overcome the effect of it. Curtis ignored it and simply asked “what weight did Michelle do?” and then gutted it out with power snatches. Jorge asked for more weight each round despite being gassed, and Amanda fought off a bout of nausea for the last two rounds and did not give up. It was inspiring to say the least. Only four more days to go and Wednesday is supposed to reach a 100.
Here’s a slideshow from today:
Saturday WOD for all. It will be the final WOD for “Games Week”. We will meet here at the gym and head over to the site on foot. Don’t worry, it’s really close.
Don’t forget to register for the Snoqualmie Railroad Days Race (either the 5k or 10k) on 8/22. We have a bunch of you now committed. To register go here. Potluck BBQ at our place afterwards and we will show “Every Second Counts” the CrossFit movie, let the kids run amok, and all share in some paleo beer and mixed drinks (Paleo only because we will hunt for alcohol and gather to drink it).