For time:
400m med ball run (men - 20# / women 14#)
20 pull-ups
20 box jumps
20 burpees
20 push press (men - 75# / women - 55#)
20 kettle-bell swings (men - 1.5 pood / women 1 pood)
20 double unders
20 sdhp (men - 75# / women - 55#)
20 wallball (men - 20# 10 ft target / women - 14# 8 ft target)
run 200m forward
run 200m backward
20 pull-ups
20 box jumps
20 burpees
20 push press (men - 75# / women - 55#)
20 kettle-bell swings (men - 1.5 pood / women 1 pood)
20 double unders
20 sdhp (men - 75# / women - 55#)
20 wallball (men - 20# 10 ft target / women - 14# 8 ft target)
400m med ball run (men - 20# / women 14#)
400m med ball run (men - 20# / women 14#)
20 pull-ups
20 box jumps
20 burpees
20 push press (men - 75# / women - 55#)
20 kettle-bell swings (men - 1.5 pood / women 1 pood)
20 double unders
20 sdhp (men - 75# / women - 55#)
20 wallball (men - 20# 10 ft target / women - 14# 8 ft target)
run 200m forward
run 200m backward
20 pull-ups
20 box jumps
20 burpees
20 push press (men - 75# / women - 55#)
20 kettle-bell swings (men - 1.5 pood / women 1 pood)
20 double unders
20 sdhp (men - 75# / women - 55#)
20 wallball (men - 20# 10 ft target / women - 14# 8 ft target)
400m med ball run (men - 20# / women 14#)
Also, check out this article - it talks about CrossFit in this area and some of our CrossFitters! http://www.dvidshub.net/?script=news/news_show.php&id=37145
7 comments:
What would be a good alternate exercise i can do in place of running when there's no rowing machine?
Not going to be able to make the competition tomorrow, good luck.
Eric, do you have a limitation that prevents running?
If you can't run and there are no rowers, can you skip rope and do double unders?
I am still recoverying from knee surgery but i might be able to jump rope. Thanks for the advice.
Eric,
Another option is to swim. We have done WODs in the pool with 2 laps replacing a 400m run and then hitting kb swings, push ups, overhead squats, etc on the side of th epool - the imagination's the limit.
When doing the laps, a good way is to swim one lap on top of the water and the other one under water (coming up for air of course!)
What's the status of tomorrow's workout? Stadium or gym?
At the box, the floor is done!
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