Wednesday, 11 January 2017

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

Comments

  1. 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!!

  2. Partnered with Austin
    250, 125, 270: 645total

  3. darrenandtara says

    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.

  4. CourtnieMcKone says

    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

  5. 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!

  6. 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#

  7. Muffin Man says

    Round 1: 291 Rx
    Round 2: 307 Rx
    Round 3: 330 Rx

    Total: 928 Rx

  8. darrenandtara says

    T.

    Team SpeedyV

    Wod 1. 221
    Wod 2. 263
    Wod 3. 360

    Total 844 Rx

Speak Your Mind