Saturday 130727
In teams of 2 complete for time:
50 Burpees while partner holds deadlift (Men 225 lbs, Women 155 lbs)
60 Wall ball shots while partner holds chin above bar
70 Pull-ups while partner holds front rack position (Men 185 lbs, Women 125 lbs)
80 Sit-ups while partner holds handstand hold
90 Kettlebell swings while partner holds overhead press (Men 135 lbs, Women 95 lbs)
100 Double unders while partner holds an L-sit
Post time to responses.
4 mile run. 30:21
CrossFit Complete MWC
Parter WOD – You Go I Go
6 rds of 2 min (3 each partner)
300m row – AMRAP wall balls w/ time raining
Rd 1 – 29
Rd 2 – 25
Rd 3 – 18
6 rds of 2 min (3 each partner)
300 m run – AMRAP KB swings
Rd 1 – 16
Rd 2 – 21
Rd 3 – 23
When clock hits 24 min AMRAP burpies w/ 1 partner working at a time.
22 burpees
TOTAL REPS – 156
TOTAL REPS W/ PARTNER – 286 *gym high score*
Oly Work at CFC
Squat Clean Complex every 2 min
High Hang Squat Clean + Hang Squat Clean + Squat Clean
4 @ 135
4 @ 155
Snatch Balance x 10 – 1 every 30 seconds
2@115
2@125
2@135
2@145
1@155
1@165
1 & 1/4 Front Squats
6×2 @ 185
Good work on a Sat morning.
Partner WOD w/ Joan = 25:46?
Great job Joan!!!!
WOD with Brian
31:11
205#DL
155# front rack
115#overhead
Brian had to go after KB swings so Breck did the DU while I did l sits
Partner WOD with BP
Didnt do any of the holds – Doubled all the reps instead:
100 Burpees
120 Wall Balls (20#)
140 Pull ups/Ring Dips
160 Sit-ups
180 Kettle Bell Swings (55#)
200 Double Unders
Time: 30:10
Reps were split up almost 50-50 between the 2 of us
Rested for a bit then:
50 Back Squats from ground (95#)
5 Rope Climbs (15′)
30 Back Squats from ground
3 Rope Climbs
20 Back Squats from ground
2 Rope Climbs
Time: 17:35
Most of the time was spent staring at the rope trying to get some strength back.
Fun Saturday
WOD with Henry: 25:57
DL as rx’d
Front rack 135#
Overhead 135#
KBs as rx’d
Switched DU’s for singles and did 200 reps.
Great WOD, good work today everyone.
Good job Lucas. Fun wod.
WOD rx’d with Jennifer
24:46
Great job!
Rowing nancy
14:58
Very different beast with a row!