Nov 3, 2011

110411 FRIDAY

For time:
20 Calorie row
30 Burpees
200m Sprint (To the Stop sign and back inside the bubble - remember to wear your reflective belt)
30 ground-to-overhead (95lb / 65lb)
30 Box Jumps (24/20)
200m Sprint
30 Pull-ups
30 Goblet Squats (a squat holding a KB) (53lb KB/36lb KB)
Length of Bubble Overhead walking lunge (45lb plate / 25lb)
200m Sprint

Teams of 4. All four athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movements. No athlete can begin their next station until the athlete ahead of them is clear from that station. A team’s result is the total time for all 4 members to go through the workout. Time will stop once all members are back inside the Bubble after completing the Sprint. Brief will begin at 0545 and begin shortly after. This WOD should encourage a lot of team spirit and cheering for your athletes on your team. Peer Pressure should help keep intensity high as well.


Rich said...

Anyone going to be around to start at 0630?

scottnkelly9901 said...

IMCF Hohenfels:

Army of One - 28:30

Subbed 30 power cleans (95lbs from ground) for rows (no rowers)
Subbed 55lb DB for KB (no KBs)
Guessed on "length of bubble" to about 40m

Greg M said...

29:22 for Team Mac, Jeff, Amber, and Greg.

Great crowd this morning, it was fun to WOD with some different folks!!

Big shout out to Amber today, she killed this one!!!

Jimmy S. said...

Good team WOD. Thanks for the push- 29:30

Rich said...

17:30 for team Rich (Solo operation) Due to my finger being in a splint, I had to modify just a bit. In lieu of 95lbs ground to overhead, I subbed a 45lbs dumbell and did one arm ground to overhead with left arm. In lieu of pull-ups I did inverted ring rows (feet on a box, pull to chest). All else as RXd.

Lance said...

26:29 for Team Tony, Tom, Erin, and Lance. I went first, so individual time as Rx'd was 16:51. This WOD was definitely a good time. Good to see 16A reppin with five participants.

As a reminder to Erin...time to step up to the red band, you were killing the pull-ups.

Julie said...

27:15 for Adam, Julie, Debbie and Shelly! So awesome for Shelly to come out this morning with her sister and ROCK it! It was so nice to do my first team WOD since being back in the bubble and thanks for working out with me guys!!

Alex E. said...

27:56 for team Paul, Soraya, Freida, and Alex. Good work by everyone. Went first out of the gate and went 18 flat RXd. Fun to be pushed to keep up with Lance and Brian. Really enjoy the mixing of teams for the Friday WOD.

Big Helper said...

Thank YOU for being constant motivation! You Deb and sister did an awesome job this morning, Totally forced me to push harder with you guys pushing me! Thanks so much!!

Brian S said...

Team Chris, Jason, Kim, and brian 29:00 flat. Great work by the team this morning and lots of positive motivation all around the bubble this morning. Great times!

james said...

I subbed a cold AFPT this morning

PU 100
SU 85
Run 13.18

Wade said...

26:43 for Team Tiffany, Brad, Daniel & Wade. Nice work all!

Greg M said...

If you have every wondered by James is so good at Crossfit, here is why, this is a video of James's Grandma
still competing. She is a beast James!!

james said...

Grandma? that's actually my younger sister. She is only 32 but insists that a high carb diet and army PT is the secret.

Lance said...

Just to echo Alex's comment...I liked the idea of mixing the teams like we did as well.

monroe said...

From IMCF Bamberg:
100m walking lunges
25 pushups
4 rounds for time 12:34
Yeouch! Walking tour of Bamberg will be fun tomorrow!

Amber said...

This workout was a killer and strangely fun now that I'm not in the midst of it! :) Day two of my intensity training courtesy of Greg went well and almost brought Pukie to the gym! :) Thanks for all of the encouragement from everyone!

Soraya said...

Great way to start the weekend. Awesome programming this week. My shoulders are smoked. I also really like the mixing of teams.

Dan said...

Team Jess, John, ARod, Dan (went in that order and) rocked a 30:05. Much love to Jess, Alex, Greg, and Bryan for the big push at the end. I needed it.

Team Jay, J-Bros, John, and Tom turned out a 29:30! Nicely done!

Great WOD!

Bridget said...

Wow, that grandma is GREAT motivation for all of us!

I did the afternoon Army of one workout.

Thank you Robert for keeping me motivated! I was able to complete in just under 20 minutes, minor technological problems.

Erin Anderson said...

Amber, congrats on almost puking! I am working on the intensity principle too! Thanks to Greg saying we only get 3 seconds of rest when needed. I take 5 on pullups though so I don't fall off the bar. Thanks for the motivation Lance! I will work on the pullups on Monday!

Jess said...

Thanks Dan! You guys totally pushed me to go as hard and as fast as I could! I completed my round in 19:19 (only know that because I went first) what a great workout and new way to meet more of you!