Crossfitindynorth’s Blog

REST DAY

Everyone did an outstanding  job with the Team WOD yesterday! I know I had a bunch of fun watching all the adults and kids running all over the place.  Enjoy the rest day.

Saturday’s Team WOD

“THE DUEL”

Total Reps Wins!

Air Squats
Pull-ups
Med Ball Slams
Push-ups

TEAMS OF 3 ATHLETES
Athlete 1 starts in CFIN box and runs med ball to gravel pit/rest station
Athlete 2, waiting at gravel pit, runs med ball back to box
Athlete 3 starts first exercise (air squats) when Athlete 1 starts med ball run and continues working until Athlete 2 returns to the CFIN box
Rotation continues for 5 minutes
After the 5 minutes are completed, total reps are recorded and teams move to the next exercise

*RULES
1) This is a 5 minute running clock per exercise for a total workout time of 20 minutes so…KEEP ROTATING!
2) Athletes are limited to a max of 50 reps while the other 2 athletes complete the med ball run.  If the athlete hits 50 reps they must stop and wait for the med ball run to finish before rotating.

for time:

200 m run
21 kettlebell swings 53#/35#
15 overhead squats 95#/65#

400 m run
21 kettlebell swings
15 overhead squats

800 m run
21 kettlebell swings
15 overhead squats

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“Lynne”

5 rounds for max reps of:

bodyweight bench press
pull-ups

*rest 4 min between rounds

Ab work: 50 bicycles

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for time:

21 push press 75#/45#
9 sumo deadlift high pull 75#/45#

18 push press
12 sumo deadlift high pull

15 push press
15 sumo deadlift high pull

12 push press
18 sumo deadlift high pull

9 push press
21 sumo deadlift high pull

ab work: 50 hollow rocks

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REST DAY

5-5-5-5-5 deadlift
3-3-3-3-3 weighted pull-ups

ab work: 50 weighted v-up (kettlebell, med ball, dumbbell or plate)

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