WOD 8/31/13
5 Minutes of Calf/Ankle/Hip/Back/Leg Mobility
A- WU- 10 Rounds of: Partner Jingle Jangles; 30 Seconds Between Sprints
B- Partner WOD 1= 4 RFT of: 400M SB Run/20 Zercher SB Squat/15 each SB Lunge/10 each SB Get Up
Notes: In teams of 2/Partner A will SB Run while Partner B does sq,lunge,get up/Partners will only switch after Partner A has completed run and Partner B has completed all 20 sq,15 lunge,10 get up reps/Score= Total time for both partners to finish all rounds
C- 3 Rounds of: 90 Seconds Max Reps Sit Ups
Notes: In teams of 2 with only 1 partner working at a time/Perform max rep sit ups switching as needed; 90 Seconds rest between rounds
From 8/31 Guerilla Fitness (Crossfit Morristown)
As many rounds as possible in 15 minutes
10 Burpees
20 Double unders
15 Wall balls 20#/14#
20 Double unders
20 Kettlebell swings 1.5 pood / 1 pood
20 Double unders
4 rounds+6 Rx
My DU have come a long way, but my calves were screaming at the end of last night.
*The bonus for working hard: At the end of class this guy asked me how many rounds I got and he said he was “chasing me the whole time”..my response..”I like it when the guys chase me!” And he was no small dude!
I almost forgot- HAPPY BIRTHDAY TAMMY!! Wish I could have joined in on the festivities last night, but am out in NJ catching up with the family. Hope you have a wonderful day filled with rainbows and sunshine and maybe a unicorn! xoxo
Thanks Tina, Missed you last night.
OMG ok whos bright idea was it to throw me a surprize bithday bash at the Bar & not cancel all the classes this morning..
I am dying right now.. shaking… I need sleep and water.
Yeah, when I heard you were going to cancel Sunday’s classes I thought oh no, you are going to wish that were Saturday but I couldn’t say a word.
Happy Birthday Tami!
From Crossfit 973- this was the most ridiculous partner WOD ever. I wanted to quit on the first plate carry!
The time cap said – “Until you’re done or dead!” And that was the truth
400m plate carry (25×2) *talk about grip strength and a forearm burner and there is hill in the middle of their 400m
400 squat jumps (25# plate)
300 abmat sit ups (25)
200 plate shoulder pushes (from the front rack 25#)
100 plyo push ups off plate (25#)
400m plate carry (25#x2)
My partner John and I were the first ones to finish- 48:11
Happy birthday Tammy. 50 burpees is the perfect cure for too many beers
Thanks for all the love. Today in our free class I happen to mention that I wanted them to work hard because it was my birthday and then they busted out singing to me 🙂
How sweet. They are all part of my family now. Xoxoxo.
Thanks Vicky for the chocolate love
Happy bday Tammy.
Happy Birthday Tammy!! Hope you had fun last night, we got stuck working until late.
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