WOD 2/9/13 c
8 Minutes of Calve/Hip Mobility
A- WU- 800M Group Run (fun pace leave no one behind!!)
B- Partner WOD 1- WU- 5 min working on Clean and Jerk + In Teams Of 2 Complete AMRAP of: 5 Minutes of Clean (squat clean) and Power Jerk (165/105)
Notes: 1 Bar Per Team each Athlete will alternate reps using same weight/Score= total reps
C- Partner WOD 2- WU- 3 min working on Deadlift/ Push Up/ box jump + In Teams of 2 Complete 15 Minute AMRAP of: 9 DeadLift (155/105)/12 HRPU/15 Box Jumps (24/20″)
Notes: Only 1 athlete works at a time/1 bar/box per team/Partner 1 will alternate rounds until time has expired
group run? I’ll bring my snowboots
Loved your performance today, your parter Ryan crushed the row.
The Crossfit regionals dates and venue has been announced. Maybe we can have a field trip day?! Few the ones that won’t make it to Cali to watch.
May 17-19
North East Regional
Reebok Headquarters
1895 JW Foster Blvd.
Canton, Mass. 02137
I like that idea.
Great idea Marina! I’m in!
Just a heads up, we are open for business and are running a regular schedule!
Today’s WOD makes me want to take a nap right after.
A-2000M ROW (PARTNERS SWITCH EVERY 200M)
6:50.9
B- Partner WOD 1- WU- 5 min working on Clean and Jerk + In Teams Of 2 Complete AMRAP of: 5 Minutes of Clean (squat clean) and Power Jerk (165)
Dariel-3/3/3/3/3=15
Travis-3/2/1/1/1=8
Total-23
Notes: 1 Bar Per Team each Athlete will alternate reps using same weight/Score= total reps
C- Partner WOD 2- WU- 3 min working on Deadlift/ Push Up/ box jump + In Teams of 2 Complete 15 Minute AMRAP of: 9 DeadLift (155)/12 HRPU/15 Box Jumps (24)
Dariel-8rounds+2DL
Travis-9rounds
Total-17rounds+2DL
Notes: Only 1 athlete works at a time/1 bar/box per team/Partner 1 will alternate rounds until time has expired
Concur with Dariel. I was done after the row! Partner WOD with Cory:
A-2000M ROW 7:02 smth?
B- 5min AMRAP: squat clean & power jerk @165
Total-17 as Rx
C- 15min AMRAP: 9 DeadLift (155)/12 HRPU/15 Box Jumps (24″)
Total: 16rds + 9+12+4
Post-WOD: NFT – brunch + snowshoe walk through through Prospect Park (with Romie). Awesome.