Saturday, 04 February 2017

2017 CrossFit Games registration now live! Click HERE

Team name: Ape Nation

2017 CrossFit Judges course now open! Click HERE

 

Conditioning:

“The Challenge”

20 Chest-2-Bar Pull-ups

30 Box Jumps (24/20″)

40 Sit-ups

40 Kettlebell Swings (53/35)

30 Ring Dips

20 Front Squats (135/93)

 

2 rounds

 

Sell-out:

40 Burpees onto a 45lb plate

 

For Time

Compare to Friday, 06 May 2016

This is a partner WOD. Equal work required on each exercise, each round, in a “you go/I go” fashion. Partners will perform both rounds, and then perform the “sell-out”. Time will stop when the last Burpee is completed.

 

Strength:

Overhead Squats

3 seconds down, hold for 2 seconds, stand

3-3-3-3-3

Start @ 50%, increase by 5% each set

 

For Quality

 

Flexibility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post loads, time, and experiences to comments

Comments

  1. 17:28 I think. Partnered w Speedy
    Worked up to 108# with Becky and Jana on OHS.

  2. beckysuch says:

    18:32 w/ Courtnie
    Scaled 25# KBS, 63# front squat
    Worked to 108# ohs
    Fun day!

    • CourtnieMcKone says:

      I did chin over bar plu instead of C2B. Step ups. Russian twists. 25# kb. Ring dips with band. Body weight squats. Sooo pretty much scaled everything I possibly could.

      I did push press, hold 5 seconds at top and slowly come back down instead of OHS. My knee still feels a little rough

      Still got a good workout in though!

  3. White Ape says:

    Team “Jammy”:
    14:42 Rx

    OHS work:
    145/160/175/190/205#
    Felt good in the bottom of the squat.

    Handstand workshop:
    Work handstands with Becca for 2 hours. Good work on the hands. Shoulders are smoked.

  4. darrenandtara says:

    Partnered with Jaime. Fun WOD
    Worked up to 93# on OHS

  5. Mr. Such says:

    Team Goats

    14:27 Rx

    OHS: 135/150/160/175/190

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