WOD Mar 31

Workouts
March 31, 2012 1:35 am

Team Workout:
½ team rows an avg of 500m per person, teammates may help each other complete the row
While ½ team performs a static bar hang
SWITCH
Each time a team member rests from the bar hang, a point is given to their team

THEN

½ team completes a 200m farmer walk, (team must carry an avg of 30kg per person)
(e.g. one person can carry 40, while another carries 20)
While ½ team performs a plank hold
SWITCH
Each time a team member rests in the plank, a point is given to their team

THEN

“L” sits – each team must complete an avg of 2 minutes of “L” sits per person
Each time a team member rests from the “L”, they must complete 10 weighted lunges
Team members may help each other complete their total time.
No points are recorded for this segment
FINALLY
Take the highest number of points from any team.
Multiply by 8.
All teams must complete that many burpee-box jumps, as a team, for time.
½ the team working at a time.

Then at 10am the Skills Session is Open Gym. Pick a skill to work on or a workout you want to hit.

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2 Comments

  • great session today. awesome to be back in the gym.

    looking forward to mid-june when i can make it 3+ times a week!

    worked with ken and kip!

    box jump burpees were an awesome (?!?!?) end to the session!

  • Hit the workout at CrossFit Adelaide today.
    5 RFR
    1 min PP 45kg
    1min Farmers Walk AHAP 10m shuttle
    1 min OH Lunge 20kg
    1 min Box Jump AHAP
    1 min Rest
    This is a good one, look for it at MaD in future.
    51/53/56/53/54 I think.

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