Friday 28 October WOD

YOUR CHOICE:

1.
FOR MAX DISTANCE
10 Rounds
1 minute row
1 minute rest 

2.
FOR TIME
5 Rounds
100ft Bear crawl
100ft Standing Broad jump
-every 5 jumps, stop and perform 3 burpees.

3.
FOR COMPLETION/MAX ADDITIONAL ROUNDS 
Every minute on the minute for 30 minutes:
5 Pullups
10 Pushups
15 Squats 

Post your wod and results to the comments.

1: Interval rowing. Male target distance = 3000m, Female target distance = 2500m. The PM4 (performance monitor) on the C2 can be set up to automatically keep track of time and distance, Andy can set this up for you. This wod takes 20 minutes to complete. For every 5 meters short of the target distance, perform 1 burpee. Instructions to set up the monitor are in this post: http://crossfitcentcom.com/2010/10/29/friday-29-october-wod/

2: “Brenton”. This is a hero wod, and although it’s not the most difficult hero wod, it still has it’s difficulties. Take this one outside, there will be a 100ft stretch marked off with orange cones. BROAD JUMP: Both feet leave the ground at the SAME TIME as well as on the landing… no skipping along!!

3: “Chelsea”. Another interval wod, this one is a MINIMUM of 30 minutes. When the clock starts, perform one round (per minute). The remainder of that minute is your rest period. Make it all the way to 30 rounds, and every round completed on the minute after that is your score. Making it to 30 minutes counts as finishing the wod. We can run 4 people at a time with a 30s offset between the two. Anyone attempting this wod today needs to be solid on pullups.

Don’t forget those burpees!!  :)

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BURPEE CHALLENGE

TODAY’S REPS: 61
BUY-IN: 1859

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27 October whiteboard

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CrossFit HQ WOD:

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

 

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