Today's WOD:
Six (6) 100 meter sprints (30 sec rest)
then...
18, 12, 6
Deadlifts 185 lbs
Ball Slams 20 lbs
then...
Six (6) 100 meter sprints (30 sec rest)
*Perform each sprint at maximal (100%) effort, take 30 secs rest, after last sprint perform deadlifts and ball slams as quick as possible, then peform sprints at maximal (100%) effort, 30 secs rest.
Post times to comments.
This photo tells the story. At first glance you might mistake this as another image of a guy working out on a row machine. But if you take in the other elements, you get closer to the 1,000 words that this picture is worth. Look at his eyes. If raw focus represents energy, you’re looking directly into the sun. On his right stands his coach. Not a cheerleader or a rep counter. He’s not there to hold his towel or scribble sets on a clip board. He’s there to extract every ounce of greatness available in this athlete. If you look behind them you’ll see the tribe – pulling with him on every rep, straining with him on every breath and supporting him the only way that they know how…loudly. They’ve come here today to compete as a community. They’ve had to travel to see these athletes compete because at home they have no peer group. These are the best of the best. These are the champions. This is CrossFit.It’s What Makes CrossFit, CrossFit.
![](<img src="http://cuttingedgecrossfit.typepad.com/5214_130852837745_603642745_3010823_7155854_n.jpg"){kind=link}
OK Justus....I like running AND sprints probably more than anyone here and I think I talk for everyone when I say....YOU ARE CRAZY
Posted by: Mike | July 08, 2009 at 12:24 AM
Did I mention ummmmm yeah YOU ARE REALLY CRAZY!!! LOL
Posted by: Mike | July 08, 2009 at 12:25 AM
OMG...
Time: 19:36 RX...Whoo hoo!
130# Deadlift
14# Ball Slams
Tristan and Janet thanks for being there and encouraging me..the runs were brutal. I was so glad to find out that we didn't have to sprint in between our sets.
Mike - we can gang up on Justus and give him a few ball slams of our own.. lol!
Have fun tonight everyone. 100 meters is far (too me).
Posted by: Stephanie | July 08, 2009 at 11:50 AM
Time: 18:15
165# deadlift
20# ball slams
Posted by: Tristan | July 08, 2009 at 11:52 AM
Time: 21:17 RX
185# deadlifts
20# ball slam
Sprints were brutal.
Posted by: Iz | July 08, 2009 at 07:28 PM
95# deadlifts
14# ball slams
Time: 19:25
WOW! thanks Justus...for real. sprints and deadlifts do not come easy to me. i am so worked, especially my lower back! :O excited to grow stronger and become faster
Posted by: @ngel@ | July 08, 2009 at 08:34 PM
please bring on more sprints. i need it.
Posted by: @ngel@ | July 08, 2009 at 08:35 PM
Time: 18:35 RX
185# deadlift
20# ball slams
Sprints were brutal for me. I need more recovery than 30 sec but I feel good today
Posted by: Mike | July 08, 2009 at 09:30 PM
Time: 14:29
130# DL
12# Ball slams
Mike and Iz were sprinting monsters today!! NICE job guys!!
Posted by: ~lea~ | July 08, 2009 at 10:02 PM