06/05/10 WOD

TEAMWORK WOD

In teams of two

For time:

75 Power Cleans

100 Push-ups

125 Weighted Overhead Walking Lunge Steps- 45m/25w

150 Double Unders ( singles x 3)

*One team member starts on the exercise.  The other member begins performing 7 burpees.  Whenever the team member breaks any portion of any exercise (lets go of bar, comes out of plank, misses double under) the other teammate is tapped in, as long as they have completed all 7 burpees, at that point they rotate.  Continue until all reps are complete.  Every time before or after breaking any exercise, 7 burpee buy in.

Recommended weight:

Level I

95m/55w

Level II

115m/75w

Level III

135m/95w

 

*Sorry for the inconvenience yesterday, we are changing our summer schedule a little bit.  We will be adding an open gym time at 8-9am M,T,W, F and a crossfit for kids at 11-1pm M,T,W,TH.  A crossfit football style at 3pm M-W-F and an O-lifting class on Saturdays at 10:30am (starting next week for o-lifting).  We will be dropping the 6pm only on Friday.  We will have a new schedule posted under the schedule page soon.  Thanks for your patience.

Posted on: June 4, 2010admin

10 thoughts on “06/05/10 WOD

  1. What is o-lifting? And holy cow this Wod looks nasty, did someone say something bad to someone yesterday and hurt feelings 🙂 The best thing to do is make-up or as my mom always did to me and my siblings, sit on the couch and hold hands, or in x-fits standard hold onto the pull-up bars and hold hands. 🙂

  2. Well I am off to do gravel again. But I just wanted to say thanks to all the trainers at x-fit, when ever I cant make it I make my own filthy fifty program and the only thing that makes me finish (with good form) is thinking who would get in my face if I didn’t so thanks Stacie, and Lindsey. 🙂

  3. CrossFit Kids starts next week… my kids and I created some shirts for our kids to wear. I have ordered some extras and will sell t hem to any CrossFit members. Let me know if anyone is interested! Thanks!

  4. Stacie I’m all about the shirts. I’d love a few for my kids. 🙂

    Oh and apparently I’m too nice…..Loraine, I’ll try to get in your face more K. Haha, I’m just kidding, I don’t teach when you work out, I’m usually working out with you, huh?

  5. Yay, Stacie! I know my little one will want one for sure, she told me her and your daughter were talking about the slogans she wants on them. Way cute! 🙂

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