Bring-A-Friend WOD
Conditioning:
Partner WOD*
Complete as many rounds and reps as possible in 15 minutes of:
4 x 200m Sprint
30 Wall-Ball Sit-up Throws (20/14) @ 5m
30 Wall-Ball Volleyball Throws (20/14) @ 8′
30 Push-ups
For Score
…rest 3 minutes, then…
Complete as many rounds and reps as possible in 10 minutes of:
30 Calories Rowed
40 Wall-Ball Shots (20/14) @ (10/9′)
40m Partner Carry
30 Box Overs (24/20″)
For Score
…rest 3 minutes, then…
Complete as many rounds and reps as possible in 5 minutes of:
60 Single Unders
20 Burpees
For Score
*All work is equal between partners each exercise, each round
Flexibility:
Eye of the Neddle – 1:30/side
Twisted Monkey – 1:30/side
Pigeon – 1:30/side
Reclined Spinal Twist – 1:30/side
Post scores and experiences to comments
233,190,322, for total 745
Partner with Kate, 12# WB
Worked PLU after and got two sets of 4. They are coming back!
Was wonderful and inspiring having Patrice’s friend join us!!
Also 16″ box
Partnered with Austin
250, 125, 270: 645total
D.
Partnered with Jessica “the intern”.
Wod 1. 248
Wod 2. 258
Wod 3. 158
Total 665 + 1. Mods were present. She did great! Fun nooner class.
WOD 1: 205
16# ball, I did twists with the ball and threw it to Bradley instead of a sit-ups
WOD 2: 230
16# ball, Bradley did farmers carry with 70# kbs instead of carrying me for obvious reasons. Step ups instead of box jumps for me
WOD 3: 303rx
Total: 738
Partnered with my friend Angie. She finally made it!
Part 1) 239 (8# WB and knee PUs for angie)
Part 2) 190 Rx
Part 3) 247 Rx for me (8# WB for angie)
676 total.
Fun class! Love seeing people at bring-a-friend day because that was my first time to ever come to Crossfit!
VERTICAL WOD:
12 min EMOM
weight 65% of FS 1RM
Even min 3 FS
ODD min 6 BS
CWOD:
3 RDS every 2 min
90 sec on 30 sec rest:
27 Box Overs
24 GHD’s
21 Thrusters at 65#
Round 1: 291 Rx
Round 2: 307 Rx
Round 3: 330 Rx
Total: 928 Rx
Team Such N Muff
T.
Team SpeedyV
Wod 1. 221
Wod 2. 263
Wod 3. 360
Total 844 Rx