10/10/2013 Thursday

 

Workout

Buddy WOD

Complete workout in relay.

In teams of two .One athlete must complete entire WOD before partner may start.After both athletes has completed WOD 1 the first athlete can start with WOD2 and then athlete 2.

WOD 1

Reps 21-15-9

Deadlift 120/85kg

Box jumps

WOD 2

Reps 21-15-9

Toes to bar

Wall balls

 

Competitor
                Event 01                               Teams of 2 (1 Man, 1 Woman)
Pair Jackie               For time:               Woman completes:               1000 meter Row               45 pound Thruster, 50 reps               30 Pull-ups               Then, man completes               1000 meter Row               45 pound Thruster, 50 reps               30 Pull-ups
Time cap: 15 minutes
                Event 02                               Teams of 6 (3 Men, 3 Women)
7 Minutes to find:               3 rep max Overhead squat
Time cap: 7 minutes
                Event 03                               Teams of 6 (3 Men, 3 Women)
Complete as many total reps in 7 minutes of:               Burpee muscle-ups
Time cap: 7 minutes
                Event 04                               Teams of 6 (3 Men, 3 Women)
For time, each member of the six-person team must complete the following:               30 Wall balls (20 / 14 lbs to a 10″ target)               30 Chest to bar Pull-ups               30 One-legged squats, alternating               30 One-arm dumbbell snatches (70 / 50 lbs)
Time cap: 25 minutes
                Event 05                               Teams of 2 (1 Man, 1 Woman)
For time:               Man completes 21-15-9 reps of:               275 pound Deadlift               30″ Box jump               Then, woman completes 21-15-9 reps of:               185 pound Deadlift               24″ Box jump
Time cap: 11 minutes
                Event 06                               Teams of 2 (1 Man, 1 Woman)
For Time:               100 Double-unders, 50 each               50 Handstand push-ups while partner holds handstand               50 Toes-to-bar while partner hangs from the bar               50 Shoulder to overhead with axle (160 / 100 lbs) while partner holds axle in front rack               Then, both partners lunge 90♠with the axles in a front rack position (man first, then woman, both can be moving)
Time cap: 15 minutes
                Event 07                               Teams of 6 (3 Men, 3 Women)
For time:               One male and female will each complete 3 rounds of:               15 foot Rope climb, 2 reps               2 Squat cleans (225 / 135 lbs)               Then, one male and female each complete 3 rounds of:               15 foot Rope climb, 2 reps               3 Squat cleans (225 / 135 lbs)               Then, one male and female each complete 3 rounds of:               15 foot Rope climb, 2 reps               4 Squat cleans (225 / 135 lbs)
Time cap: 20 minutes
1 (11) CrossFit Platinum 3 (15:50) 1 (1130.00) 2 (52) 1 (22:06) 1 (08:50) 2 (15:18) 1 (20:17)
2 (14) CrossFit PBM 4 (15:52) 2 (1100.00) 1 (75) 2 (24:33) 2 (11:29) 1 (14:21) 2 (20:25)

 

 

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