Level 1

25 Wall Ball  20#/16#

25 Pull Ups

20 Jumping Ring Dips

20 Power Snatch   75#/53#

10 Burpees

20 Shoulder to Over Head

20 KB Swings  53#/35#

25 Box Jumps  24"/20"

25 Double Unders

20 minute limit.

Level II

50 Wall Ball  20#/16#

40 Pull Ups

30 Ring Dips

20 Power Snatch  95#/53#

10 Burpees

20 Shoulder to Overhead

30 KB Swings

40 Box Jumps  24"/20"

50 Double Unders

20 Minute Limit.

Coaching Tips:  This was one of the workouts from the Orange County Throwdown this past weekend.  It was a grind to do, and there was less than 20% of the athletes that completed it under the 17 minute time limit.  Depending on where you are in your training cycle, the level 1 workout will allow for quicker recovery in the following days.  Choose wisely.

Top trainer LB working through her jumping ring dips at this weekend's O.C. Throwdown.  Lisa finished 4th in the Masters Division.  The field was deep with talent and the competition was fierce.

 

Making friends while out and about,  Here with Bonnie, from ValleyCrossFit, Lisa M., from CrossFit New England, the winner of the Womens's Master Division and Kirk McMahon, from Progenex, all enjoying the end of a long weekend.