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Affiliate name: MP CrossFit
Team name: Ape Nation
Strength & Conditioning:
Partner WOD
100 Wall-ball shots (20/14) @ (10/9′)
40 Calories Rowed
30 cleans (135/95)
80 Wall-ball shots
30 Calories Biked
20 cleans (185/135)
60 Wall-ball shots
200 Double Unders
10 cleans (225/155)
For Time
-Equal work required (as close as possible on calories)
-Must use same bar throughout WOD. If team is co-ed, separate bars are allowed
Flexibility/Mobility:
Spine Smash – 2:00
Anterior Compartment Smash – 1:30/side
Quad Smash – 1:30/side
Glute Smash – 1:30/side
Post time and experiences to comments
Team “Jammy”
22:22 Rx
Good constant movement!
Shadowed Jana
23:10
Weights: 85, 105, 125
NTFS: Probably should have done 95, 115, 135
Jana, “ I think my rope is getting caught on something” while she looks for the un even crack in the black mats, or tunrned up tape she hears, Coach say, “ yea…it’s your feet” 🙁
S&M 26:04
My weights: 85#, 105#, 115#
We used a 20# WB for VB throws instead of WB. Those got toasty!
Good times!
Great job on that 20# ball girl!
Teamed with Robert
31:?
Me: 53/83/93
WB throws w 16 lb ball + 12 Burpees
Team Albecca: 22:20 modified
Cleans 68, 93, 113
I think we modified the weights pretty well using my lower percentage and Becca’s higher percentage. Would have broken the last set of cleans up into singles instead of 2,2,1. Other than that, this one was fun!
First day back since my c-section!
Team Pinkzilla
24:06
My mods: 58/83/108# cleans. Form sucked-still swinging out like my pregnant belly is still there to get around. 10# WB volleys
Rough welcome back. Not going to be able to walk for a few days.