Thursday & Friday
CrossFit:
WOD: For time:
50 calorie Airdyne/ 500 meter a Row/ 400 meter Run (choose one)
Score 100 points any way you like:
Men:
1 pull-up = 1 point
1 C2B pull-up = 2 points
1 Bar Muscle-up = 4 points
Women:
1 pull-up = 1 point
1 C2B Pull-up = 3 points
1 Bar Muscle-up = 6 points
Immediately followed by score another 100 points any way you like:
225 pound Clean & Jerk = 10 points
205 CnJ = 8 points
185 CnJ = 6 points
135 CnJ = 4 points
95 CnJ = 2 points
Women:
135 pound Clean & Jerk = 10 points
115 CnJ = 8 points
95 CnJ = 6 points
65 CnJ = 4 points
45 CnJ = 2 points
Immediately followed by:
50 calorie Airdyne/ 500 meter Row/ 400 meter Run
(Choose one)
*this WOD has a 25 minute time cap
Post results to comments and www.BeyondTheWhiteBoard.com
BaseFit:
WOD: Teams of 3 for time:
9 X 200 meter Run
Then:
75 Dumbbell Thrusters
100 Strict Pull-ups
100 Clapping Push-ups
75 Dumbbell Thrusters
Then:
9 X 200 meter Run
*one partner working at a time
**each team has a pet rock that if touches the ground they will have a 10 Burpee penalty each on the spot (53/35 Kettlebell)
***30 minute time cap
Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level
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A) 11/15/13,
B) completed,
C)17:16 c2b 75#,
D) completed
11/15/2013,B)completed,C)Run CB/PU#135 13:15,D)completed,
B. Completed Half – Arrived Late
C. 15:49 – 135#
D. HSPU EMOM – 4
E. Completed
B) Completed
C) 16:12 bmu, c2b,pu, 135#
D) Completed
B) completed
C) 16:21 c2b, pu, 135
D) completed