2.24.14 – WOD


Today is NOT a rest day, but I thought this was funny.



Strength: 12 minutes to find a 1RM Squat Clean Thruster

WOD: “Bergeron Beep Test”

EMOM for as long as you are able to of:

7 Thrusters, 75/55 pounds

7 Pull-ups

7 Burpees


Games level athlete = 16+

Regionals level athlete = 12+

Open level athlete = 8+

**this workout will be done in two heats, so every athlete is judged and reps are counted. This will be our practice run of the first Open workout
***if you fail before 8 minutes it will turn into an AMRAP and you will get credit for all the workout you completed within 8 minutes.


WOD: Teams of 4 complete a 25 minute AMREp of:

OH Weighted Stationary Lunges, 45/25 pound plate
Plank Rope Climbs
Side Step 200 meters (100 meters each side; I want this in a 1/4 squat with hands out in front of you)
Plank position (active recovery station)

*lunges = 1 point, rope climbs = 4 points
**add up all points at end for team score
***side step determines when team rotates stations

Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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