CrossFit 1013

Great job to all those that came in and ran the 5K yesterday. I also want to commend those that have never run a 5K and came in and faced their fear.  Very proud of you. 

WOD

Teams of Two

WOD #1

EMOM 5:00 Miny

5 Deadlifts (225#/135#)

10 Box Jumps (24”/20”)

Notes:

Each minute, One athlete 1 will perform the 5 deadlifts as athlete 2 performs the 10 box jumps. Athletes switch movements for the next minute. Athlete 2 will perform the 5 deadlifts and athlete 1 performs the 10 box jumps

If both athletes complete their movements within the minute. They will receive the points for the minute.

Score will be the total points of each minute completed. If the team completed all five minutes, their score will be 2+4+6+8+10 = 30 points (they can only proceed to the next minute if they are successful)

3:00 Rest

WOD #2

TABATA 4:00 Minutes for Reps

Wall Balls 20#/14#

Pull Ups

Notes:

One athlete must perform Wall Balls and the other athlete must perform the Pull Ups. It’s up to the team to decide which athlete performs these movements and how often.

Team score is the total reps.

3:00 Rest

WOD #3

For 5:00 Minutes

250m Row

Plank Hold

Notes:

One athlete will row 250m while the other athlete holds the Plank position.(on elbows)

If the athlete holding the Plank position drops/breaks, the athlete rowing must stop.

When the athlete rowing reaches 250m, athletes will switch positions.

At the end of 5:00 minutes, you will press “Change Units” to see how many Calories your team rowed. Your team’s score is total Calories rowed.

The teams overall score is: (WOD#1 Points) + (WOD#2 Reps) + (WOD#3 Cals)