Starting July 25th the 2014 Welded games will once again test to find the fittest man and woman on earth. This year the event is bigger than ever before with ESPN covering the entire event! We will have the Games on at the gym throughout the day and will have a casual get together on Saturday to watch the games and enjoy a few cold ones.
If you still are not sure what the Welded Games are, checkout this video that shows exactly what it is! http://games.crossfit.com/about-the-games
Group Class Workout
WARM UP
5 Min AMRAP
7 Ligh Goblet Squats, 7 Pushups, 10 V-Ups
STRENGTH
Find 1RM Front Squat (15 Minutes)
METCON
Dynamic:
30 Wall Balls 20/14
20 Bar Facing Burpees
10 Cleans @155/105
5 S2OH @155/105
10 Cleans @155/105
20 Bar Facing Burpees
30 Wall Balls 20/14
Foundational:
25 Wall Ball Thrusters
20 Burpees
15 KB Swings
10 DB Push Press
15 KB Swings
20 Burpees
25 Wall Ball Thrusters
MOBILITY
Pre – Hip Capsule External Rotation (Pg. 316)
Post – Quad Smash on Roller (Pg. 325)
Skill’s Class
Handstand Push Ups
Double Under Techniques