7.02.2015

W.O.D. 7.3.15





















Teams of 4 (two men/two women) work to complete the following for time:

(Men)
40 Pull-ups
While partner holds 225 pounds loaded on a barbell
60 Wall ball shots (20lbs to a 10 ' target)
While partner holds chin over bar
100' Buddy and 100lb Dumbbell carry
40 Box jumps, alternating on a 24" box
100' Buddy and 100lb Dumbbell carry
2 Muscle Ups
-----------------
(Ladies)
40 Pull-ups
While partner holds 135 pounds loaded on a barbell
60 Wall ball shots (14lbs to a 10 ' target)
While partner holds chin over bar
100' Buddy and 70lb Dumbbell carry
40 Box jumps, alternating on a 20" box
100' Buddy and 70lb Dumbbell carry

2 Muscle Ups

Coaches notes:
Men work first to complete the first portion of the WOD then ladies work second to complete the remaining. Group teams based on level and ability but scale as necessary.  This is a version of the Team event 6 from Regionals in 2012. If the athletes do not have Muscle Ups - substitute 4 Pullups and 4 Dips for 2 Muscle ups.

Community Notes:

Today -Normal class schedule ALL day
Saturday 7/4 - FREE Friends and Family "Adventure" WOD at 10:00AM (Annex)
Saturday 7/4 - OPEN Strength at 11:00AM (Annex)
Sunday 7/5 - FREE OPEN gym for all members from 10:00AM - 12:00PM (Annex)

Quote:
"No matter your social status or how powerful you feel you are, we are equal. We came here by birth and will leave in death."
-Unknown

4 comments:

Rachel Williams said...

6a
Alona/Jen 12:16 ladies round SC
Theresa/Brian 13:20 men/ladies round split SC
Ashley/Laura A 11:16 ladies round SC

7a
Chris & Alex/Danielle 10:29 man/ladies round split SC

CFKOP iPad said...

Team A (Rachel/Dave): 13:24
Back in Black (Brent/Christine/Meredith): 18:24 w/ 2 min rest
Honey Badger (Diane/Jonathan/Dana/Erika): 16:37
Pass the Buck (Scott/Sarah/Jill/Jackie): 19:14

Two Fit Crew (Aim/Jason/Keith/Giuls): 23:34

CFKOP iPad said...

Bohen Boobs & Balls (Anne/Matt): 11:53
The Scalers (Marci/Steph C): 10:22
Bridgeport Strikers (Shane/Rich): 8:10 rx

Keith B said...

3:30

Jill A/King/Justin R 9:30

4:30

Cline/Gordy 12:40