Friday, 21 September 2012

Coaches Prep Course at NorCal CrossFit


With a partner*, complete as many rounds as possible in 20 minutes of:

5 Chest-2-Bar Pull-ups

5 GHD Sit-ups

10 Pistols

10 Weighted Walking Lunges (45/25)

200m Run


…after WOD is complete, rest 5 min


Now pair up with another partner group and perform:

Max meters rowed in 15 minutes, rotating partners every 250m



Post AMRAP rounds and reps, and total meters rowed to comments

*Partners alternate exercises throughout AMRAP; A does C2B, B does GHD, A does Pistols, B does Lunges, A does Run. Now B does C2B, A does GHD, etc.


  1. Partners with Chad V and Lisette

    Part 1
    7 rounds + 30 reps + 160 Meters

    Part 2
    3522 meters!!! Yea Team!!

  2. 7 full rounds plus 22 reps with modifications with Debbie

    2725 meters with Debbie, Patrice, and Susan

  3. 8 full rounds + 11 reps with Andrew @ noon! Awesome job, Butler!!

    My mods = 1″ C2B PLUs; SQTs for Pistols on all rounds except for 1 (2″ band Pistols…should’ve tried these earlier and done them throughout the whole WOD…next time)

    Rowed 3805m w/ Becky & Jimmy…our 3-person team rocked! Thanks guys! 🙂

  4. Ethan Dennis says

    First time w chest 2 bar PLU
    blue band pistols
    with John, Jana, (and Jimmy on row)

  5. Coach Jimmy says

    Partnered with Becky:
    10 rds +14 reps

    1st row w/ Erin, Jaime, and Becky: 3942m
    2nd row w/ Angie and Becky: 3805m
    3rd row w/ Jana, Ethan, and John H.: 3610m

    I am a little tired! 🙂 great WOD’n!

  6. beckyedwards says

    Same as Jimmy but with just 2 rows. Fun WOD!

  7. Memory fuzzy..6 rds plus all but run
    Row 3610…thanks Jimmy!

  8. 6+10

    4063 meters

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