Buddy WOD Challenge
*everyone today will be partnered with SOMEONE. There will be girl teams, guys teams and co-ed teams depending on who shows up! Top teams from each category is are Champions of the Gym until Monday
Event 1
As many Calories as possible in 3min on the AIR-DYNE
*P1 and P2 will alternate every 30 seconds
Event 2
Medicine Ball Thruster Throws AMRAP in 3min
P1 will “wall ball” throw to P2; ball must reach max height
Event 3
200ft Sand Bag Shuttle Run as many runs in 3minutes
P1 and P2 will alternate with 50/30 lb sandbag
Event 4
Box Jumps sets of 10 as many in 3 minutes
P1 will alt with P2
Event 5
Burpee Row of Death
P1- Rows 100m
P2- Does AMRAP burpees
repeat for max burpees…each partner must complete 100m row before doing their burpees
Palmer:
ReplyDeleteStrength: Push Press
3 x 3 x 3 x 1 x 1 x 1
maxed at 85# which is more than I've ever done! so stoked :)
Cashout:
400M Run x 4
*Rest exactly 2 minutes between each 400.
Times: 1:09, 1:19, 1:22, 1:37
^that was for Friday 13th
ReplyDeleteSaturday 14 workout:
'Don't Drop the Baby'
'Resting' partner must hold a 45/25 bumper plate (the baby) while other partner is doing work. If you let go or drop the bumper plate, working partner must immediately stop and switch. Break up the reps in each movement however you and your partner wish.
80 Box jump - 20 inch for everyone
80 Push ups
80 Kettlebell swings 53/35
80 Walking Lunges
80 Knees to elbows
80 Situps
80 Burpees
80 Double unders
Me and my partner Tara finished in 24:48. We probably could have gone faster haha but poor Tara is new to crossfit :)
July 14
ReplyDeleteran 3 miles 23 min half up hill
syd
ReplyDelete7/13
5 rounds
21 SDHP -24lb
12 hand stand kick ups
time: 9:04
7/14
3 rounds
12 dead lifts -85lb
30 push ups
time: 9:44
july 16
ReplyDeleteWOD
20 min total
5 pull ups
10 push up
15 air squat
I did 14 rounds and ended on 15th set of push ups
used brown band and green band and switched to girl push ups
A.M.R.A.P. - 30 minutes
ReplyDelete10 Box Jumps
20 Squat thrusters
30 Sit-ups
(repeat)
Finished=11 rounds
+3.5 mile run in 30 min
100 sit ups
ReplyDelete100 knees to elbows (supine)
100 pushups
100 air squats
20:32
Jump rope : 10 min
Rehab:
ReplyDeleteHeat/Stem-15 minutes
10 minutes Nustep
10 minutes Bike
5 minute Wall Slides
10x3 leg extensions
10X3 side leg extensions
Ice/Stem: 15 minutes
Extra:
15 minute ab workout
25 minute bike