To everyone who wants to attend the baddest CrossFit Competition: You have to sign up for the OC Throwdown by this Saturday. So go the the site and sign up right now. I have done the last two years,… and it is a legit event. Will be a two day event.

There will be qualifiers after you register. The first one will be released on Sunday. THERE IS NO PAYMENT REQUIRED NOW. The info is on the site: OC Throwdown

10-13-11

CrossFit:

Strength:

Shoulder Press
5-5-5

WOD:

Max rounds in 3 minutes of:

5 Pushups
7 Goblet Squats
9 Kettlebell Swings

Rest 1 minute. Repeat for a total of 5 cycles.

Score equals total rounds

WhipCON:

#1:

Griff

For time:

Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

-or half Griff could be done instead:

run 400m
run 200m backwards
run 400m
run 200m backwards

#2

“the burner”

3 rounds for time of:
800 m Row
30 Push-ups
30 Flutter Kicks (4 count)

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