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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