WOD 2/2/13
8 Minutes Calves/Shoulder/Back Mobility
A- WU- 3 Rounds of: 30 Seconds each- Jog/High Knees/Fanny Whackers (switch directions each movement) + 10 each PVC- Dislocate/Narrow Grip OHS/Thrusters
B- 5 Minutes Warm Up- Power Clean/Front Squat/Double Unders + Parnter WOD #1- For Time- 300 Double Unders/70 Front Squats-from ground (95/65)/200M Burpee Broad Jump
Notes: In Teams of 2/Parnter 1 will begin DU’s,Partner 2 will Row 200M.When Parnter 2 Finishes 200M Row Partners will switch, continute in this fashion until all DU’s are completed or 2000M is reached/In the event 2000M is reached Partner 1 will continue DU’s while Partner 2 will begin front squats/In the event 300 DU’s are reached Partner 1 will begin Front Squats/Only 1 athlete works at a time/Alternate as needed/Partition as needed/Once all Front Squats are completed Partner 1 Will begin Burpee Broad Jumps/Partition as needed with only 1 Partner doing Burpee Broad Jumps at a time.
Nice pic Sara…working hard!
Yay!! Sara made it on the blog
Nice work on squats, Sara … both in the WOD and on the site:)
Rachel & Antoine: 18:58 as Rx. Lots of fun trash talk to go around today….
Great team work Rebecca & Marty, Tyler & Louis, Sara & Sky!
Great job coaching today Dariel. It was my first time taking a class w you as the instructor.
Thanks Jeff. I’m excited to see where you are and where you are going. Your turning it on fill throttle. Keep up the good work.
Crossfitting in my hometown today with my bro (I finally roped him into coming with me)! Was psyched to be working as a team with my bro today who did awesome for his first time!
Crossfit ParsippanyWOD
“CrossFit Football”
Teams of two will try and score touchdowns, extra points, field goals, and two point conversions.
6 Points (touchdown) = 50 Pull-Ups and 50 Wallballs (20#, 14#)
Extra Point = 1 Lap Around Lot
Two Point Conversion = 1 Lab Farmers Walk with KB (54# 35#)… if KB drops during walk, conversion fails
Field Goal = 20 Box Jumps and 20 Burpees
Game will be broken into two halves, each 15 minutes. There will be a 5 minute halftime.
Each person on a team can’t do the same movement at the same time (ex – 1 person on pull-ups, the other has to be on wallballs).
First half- 22 second half- 25
I did everything Rx including the pull ups- and Iz/Tammy you will be happy to know that I did my first 10 kipping pull ups in a row today- Woot! Woot! I did rip my hands up though. Hard work pays off and this shit does work!! I’m having a great end of week- next up Double unders!!!
Wow Tina! That sounds sick.
I am so happy for your pull ups! We always knew you would get them. Watch out Jay-Kray, cause Tina is coming for you.
The Power Lifting cert is so awesome, working on new techniques on the box squat. Some new nuances of the lift.
– Yikes no rocking on the box.
9/7/5
Muscle ups
Snatch 135lb
8:55
Fun partner wod with Ryan. We got 17:31RX
Way to come from behind and catch Katie and Ann. Beating them by a second. It was such a close one.
Partnered with Katie today. Such a fun workout. 17:32 Rx.