As always, I encourage you all to go check out one of the many local private affiliates in the Fort Bragg area. To find them, go to this link: http://map.crossfit.com/
Otherwise, find a buddy and knock this out, either at Tucker or at Frederick – Tucker being better for your overall times, because of where the rowers are in relation to the platforms:
Teams of Two
500m Row each
40 Power Cleans, 135/95
40 Box Jump Overs, 24/20
Each team will have two rowers, one barbell and 1 box. Both athletes row at the same time. When both athletes are done rowing 500m, one will go to the barbell, the other to the box and both athletes will start working at the same time. Athletes can switch stations whenever they choose, but only one athlete may be working on one station at a time.
What we shall do today.
(Photo courtesy of games.crossfit.com)
I won’t be able to make it in to the morning session, but I should be at the lunch session.
0745 at the Fred:
A.) Front Squat: 3 x 2
B.) Low Hang (below the knee) Squat Snatch:
5 x 1, climbing
1145 at the Fred:
25 GHD Situps*
20 1-arm Dumbbell Snatch (50/70) (10 per arm)
*Scale as appropriate – if you’ve never done full-range GHD situps, this WOD is not the time to start. Limit your range of motion to parallel to the ground.
I won’t be able to be in for either session today – it’ll be on each of you to come in, warm up, and either :
B.) Work on a goat,
C.) Make up a WOD that you missed earlier in the week.
Unless absolutely necessary (due to work or family commitments), the 4th option (i.e. “Nothing”), shouldn’t even be considered. (And no, soreness is NOT a reason…that’s just more reason to get A.) done.)
I unfortunately won’t be able to make it to either session today…work calls. The good news is that there shouldn’t be much on the movements that anyone needs coaching (at least not in terms of staying safe).
A.) 60 Strict Pullups
Odd: 15 Calorie Row
Even: 15 Burpees
Part B is aptly named – this will most definitely test your mental and physical will. Stick with it – and if you find that you can’t get all 15 calories or 15 Burpees in that particular minute, keep going but lower BOTH to something you can accomplish every minute (like 12 or 13). (ONLY do this if/when you haven’t done the 15/min.)