c/o Mario G Partner WOD 500 meter row 400 meter run 50 C&J (135/95) 50 box jump overs 50 T2B 50 snatches (95/65) Row 500 meters Run 400 meters
In teams of 2, complete the following: 1200m run 63 KB swings (70/53) 36 C2B 800m run 42 KB swings 24 C2B 400m run 21 KB swings 12 C2B 8:30 am regular, Jerry Castro, aka Just Jerry dropped in at CrossFit 313 while in Burleson, TX!
Spend 15 minutes working on ring dips or stationary dips or progressions. Those who have ring dips complete the following: 5 sets: 10-15 ring dips Rest 2-3 min With a partner, 10 rounds for time of: 20 KB swings (53/40) 15 wall ball (20/14) Partners alternate complete rounds.
With a partner A. 6 min to find Max S2OH (work from rack) B. 2 RFT 40 deadlifts (245/155) *Non working partner in HS hold 40 wallball (20/14) *Non working partner holds deadlift bar 40 pull ups *Non working partner DB farmers hold (100/70) … But don’t let go….
With a partner only one person working at a time: 100 KB swings *400m run 100 barbell Thrusters *400m run 100 med ball sit ups *400m run 100 barbell Thrusters *400m run 100 KB swings * partners run at the same time
In teams of 2: Amrap 10: 10 push press (115/75) 5 bar hop burpees Rest 5 min. 10 min amrap: 200m row 15 Russian KB swings (70/53) One person working at a time and partners alternate rounds.
Saturday Partner WOD (AMRAP – Reps) In teams of 2- 26 Minute AMRAP Partner A runs one 400M Sprint Partner B does AMRAP Hang Power Cleans + Jerks (135, 95) until A gets back. Switch and repeat. (score is reps of hang power clean and jerks) (Each person only runs once and C and J’s […]
With a partner, each complete the following ladder, alternating rounds. 10-9-8-7…..1 of: Pull-ups Front squats (95/65) Push press (95/65) Buy in: 2k row
With a partner A. 2016m row B. Amrap 20 min 17 Thrusters (95/65) 17 KB Swings (70/53) 17 C2B pull ups Your team score is total reps. The row will add reps to your total…so row out of 2016 FAST! Be safe tonight everyone and see you all in 2017!! Reminder – The gym […]
Every now and then, a challenge arises that must be met; a goal set that absolutely must be achieved; an adversary that demands your undivided attention. SEALFIT published a WOD that meets these characteristics. This type of WOD takes us completely out of our comfort zone and trains us in time domains we rarely venture […]