WOD Sat. Feb. 23

February 22nd, 2013

Basics Skillwork: Go over movements for the Team WOD
Level 1/2: Do the extra 5 minute WOD, while Basics go over movements for the Team WOD.

Extra 5 minute WOD for Level 1/2
Do each of the following exercises for 1 minute. (If you can’t do Double-Unders spend 5 minutes practicing double-unders instead).

  • Box Jumps 20″/16″
  • Double-Unders
  • Sit-ups
  • Push-ups
  • Burpees

Score is # of reps completed.

All Levels
Select teams of 3. (A 4th member can be added if needed, but 3 is preferrable.)
For each of the following exercises the team will select one team member to be the one to attempt the challenge for the score. The rest of the team members will work to provide the “scorer” as much time as possible. Teams must rotate through each other in regards to being the one that attempts to score.

  • Hand-release Push-ups
  • Wallball 20#/14#
  • Squats
  • Burpees
  • Sit-ups
  • Box Jump 20″/16″

A team will accumulate time for their “scorer” by performing the maximum number of repititions in 3 minutes of each exercise. Take the team total and calculate the average (Round down to nearest whole number). The average is the number of seconds the “scorer” will have to perform the exercise for points. It is the “scorer’s” points that count for the team. Each exercise is done by the team and then the scorer before moving on to the next exercise. So, the scorer selected for the given exercises rests while the team accumulates time for him/her. Teams can do the exercises in any order they choose.

Advanced CrossFit Open Prep
This is for our unlimited members who can do Fran as RX’d  in less than 10 min.

WOD #1
Dumbbell Fran
For time:
21-15-9 of the following:
Dumbbell Thrusters 45#/30# DBs

WOD #2
5:00 min AMRAP
2 Muscle-ups (ring)
4 Muscle Snatch 95#/65#
6 OHS 95#/65#
You may transition immediately from the Power Snatch to the OHS. In the Muscle Snatch you are NOT allowed to go into a full-squat.

WOD #3
For time perform the following:
Row 2k
Climb 15′ Rope 5x
250 Double-unders