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.
Partners with Chad V and Lisette
Part 1
7 rounds + 30 reps + 160 Meters
Part 2
3522 meters!!! Yea Team!!
7 full rounds plus 22 reps with modifications with Debbie
2725 meters with Debbie, Patrice, and Susan
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! 🙂
Glad to row with ya girl! Awesome job today in the noon boy’s club!
6+10
First time w chest 2 bar PLU
blue band pistols
3610
with John, Jana, (and Jimmy on row)
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!
Same as Jimmy but with just 2 rows. Fun WOD!
Memory fuzzy..6 rds plus all but run
Row 3610…thanks Jimmy!
6+10
4063 meters