Archive for June 18, 2013

Wednesday 20130619 Open Workout

Posted: June 18, 2013 by totactfit01 in Uncategorized

Today, you will need to lean on one another.  Today you will be asked to push further and push others further.  Today, you partner up!

partnerPic courtesy of CrossFit Ozone


Partner WOD:

Team of 2 :For Time
Deadlift (225/155) – 40 Reps
Wall Ball (20/14) – 50 Reps
Kettlebell Sumo Deadlift High Pull (1.5/1) – 60 Reps
Pull Ups – 70 Reps
Ab-Mat Sit Ups – 80 reps
Double Unders – 90 Reps
Sprint 100M (50 down and back)

Partners can split reps up however they want.  Only one partner Works at a time except for on sprint. Both Partners Must Sprint together.  Time is called when BOTH partners have crossed the finish line.


Post Team Members and Time to Comments/LogWOD

Video courtesy of Team CrossFit.  Proper form for KB SDHP.  Make sure you keep that back straight!



Cash Out:

Spend 8 minutes mashing out any tight spots

Use rollers, lacrosse balls, barbells, etc… Hit any tight corners and mash away!



Firebreather Piece (done outside of class time on your own):


Complete as many rounds and reps as possible in 20 minutes of:
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5)