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Join us this Friday, 15 April, for a FREE WOD at any class time.
No CrossFit experience needed!
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Conditioning:
Partner WOD*
27 Thrusters (95/63)
21 Chest-to-bar pull-ups
15 Thrusters (135/93)
9 Bar muscle-ups
For time
(15:00 cap)
*Partner A completes full workout (max 7:30), then tags Partner B who completes full workout. Partners can adjust weights for each other.
…Rest 5:00 then…
Partner A completes 2:00 max calories bike/row*
Partner B completes 2:00 max calories bike/row*
For total calories
*One partner must row, and the other bike
Skill Work:
Plate push-ups
Advanced: 10/8 reps
Intermediate: 8/6 reps
Beginner: 6/4 reps
If performing box push-ups, athlete performs 10/8 per round
3 Sets for quality of positions
Post results and experience to comments
Partner with Amber
15:15 (PLU & C2B)A-mod weight
54 cals
Side note: Jimmy’s extra sassy today.
Sassy Jimmy!! Hahaha!
Rugrat/Paige
15:03 blue red band plu’s
59 c (Michelle 25 bike/Paige 34 Row)
You ladies did awesome!!! ❤️
Partnered with wade
15:16rx – I was able to get 3 MUs in.
40 bike cal/40 row cals
Skill- worked up to a 35# plate on back
Those weighted PU were fun!
Sape: 15:05 Rx
I lacked 2 MU and Sarah lacked 3
75 cals (I rowed then Sarah biked)
Great WOD!
What he said. Strong work Coach!
On PU I did two sets with a 15# plate on back and one set with 25# on back. That was fun!
Partnered with Justin!
I finished with 8 C2B left
He had 10 thrusters and 9 muscle ups left.
We both had huge wins:
My chest actually touched the bar!!!!
And his should held up for Rx thrusters!!
15:27 total time
Total cals 66
The rower currently feels like purgatory. But I pushed through!
Strong work Megan and Justin!!
15:16 rx 40cal row, 40 cal bike. I partnered wit Henry….hẹ did amazing… got 3 mu….i couldn’t get past heavy thrusters…..lungs need some work…was a tough one
But let’s not forget you Beasting out on those PU!!! 75# for 10!!! Whaaaa?!?!?
John & Vernice 14:15 time