Saturday 1/19/13

Posted by admin on Jan 19, 2013 in Wods | 1 comment

Wishing all our best to Scott and Michelle Fisher competing today at CrossFit Collective.  I know you’ll be amazing….. have a blast and do us proud!!  Strong body, strong mind.  Trust your training….you GOT this!

9am Beginners WOD:

6×3 Deadlifts

WOD: 9 min AMRAP:

6 box jumps
9 ring rows
12 OH walking lunges

10 am Partner WOD:

Load bar to 45/65 lbs.

With 45/65 lbs, complete 50 thrusters EACH.  The bar must not touch the ground; you must pass it between partners.  If the bar touches the ground, 5 burpees each.

When finished each person grabs the end of the bar and walk/run 400m.  If you drop or set the bar down…yup 5 burpees each.  After the the 400m run, complete 50 sit ups EACH with your feet hooked around the plate(s).

Run/walk another 400m with the same rules as above.  Return to the box and EACH complete 25 push ups with your hands on the bar.  *One person will be working at a time.*  If you are not doing push ups on the bar, you are holding a plank position on the floor.

Final 400m run/walk with same rules as above.  Return to the box and EACH complete 25 pull ups…*one working at a time.*