Thursday June 11, 2015

IMG_2328

 

(Father/Son Sled Pushes in the pouring rain. Families that CrossFit together stay together. Way to go Zach and Josiah!)

Post Score to Whiteboard

Level 2 WOD:

With a partner:
5 Rounds
3 Bar Muscle-ups
Row 100m
“Switch”
5 Rounds
Chest to Bar Pull-ups
Row 100m
“Switch”
5 Rounds
10 Toes to Bar
Row 100m
“Switch”

–The “Switch” last as long as it takes your partner to do the work for that round. While one person is doing the 5 rounder, the other will be working to get AMRAP of:
5 Push-ups
10 Sit-ups
15 Air Squats

–There is no rest between the rounds and both people must complete the 5 rounder before moving onto the next one.

–Score will be a total time to completion (both people need to complete all 3 of the 5 round WODs) AND an AMRAP score for the “Switch”

 

Level 1 WOD:

With a partner:
5 Rounds
3 Pull-ups
Row 100m
“Switch”
5 Rounds
5 Toes to Bar
Row 100m
“Switch”
5 Rounds
10 Hanging Hip Touches
Row 100m
“Switch”

–The “Switch” last as long as it takes your partner to do the work for that round. While one person is doing the 5 rounder, the other will be working to get AMRAP of:
5 Push-ups
10 Sit-ups
15 Air Squats

–There is no rest between the rounds and both people must complete the 5 rounder before moving onto the next one.

–Score will be a total time to completion (both people need to complete all 3 of the 5 round WODs) AND an AMRAP score for the “Switch”

Level 2 MODs:

MOD 1: BMU (5 Ring Dips- Unassisted)

MOD 2: BMU (10 Box Dips), C2B (Regular Chin over), T2B (KTE)

 

Level 1 MODs:

MOD 1: Green Band Pull-ups, KTE,

MOD 2: Black Band Pull-ups, Hanging Leg Raises, 20 second hang on bar with both hands on at all times, Knee Pushups

Leave a Comment