As many rounds as possible in 8 minutes of work at each station followed by two minutes of rest.
Station 1. Stairs
1 lap of stairs from basement to 4th floor
8 x Hand stand push ups (if you cannot do hand stand push ups, hold a hand stand for 30 seconds)
Station 2. Hayes Pull Up Bars
5 x Pull ups
10 x Push ups
15 x Squats
Station 3. Hayes Ropes
1 x Rope climb
10 x Burpees
Post total number of rounds to comments.
Instead of this tomorrow morning I will be doing a 4 mile ruck march for Economics extra credit (only at West Point) with my instructor...I'm sure I will be having as much fun as you guys...
ReplyDeleteStarted at station 2.
ReplyDeleteRounds were as follows.
Pullups, push ups, squats: 10
Rope climbs: 5
Stairs: 4
Total: 19 rounds
Good work out today, I think throwing those short rests in really allowed me to maintain the intensity.
Started at station 2
ReplyDeletemini-"Cindy" - 11 Rounds
Rope ascents / Burpees - 5 rounds
Stairs - 4 Rounds (Finished 4th round at 8:15)
19.67 Rounds total.
total: 17.5 rnds
ReplyDeleterotation: station #3, 1, 2
#1: 3.5 rnds
#2: 8 rnds (I think doing this last lowered my count considerably, but no excuse)
#3: 6 rnds
tough WOD!
Ropes/Burpees- 5 rds
ReplyDeleteStairs- 4 rds
pullups/pu's/sqts- 7 rds
Total- 16 rds
6th WOD in 4 days...i love it
I think the Crossfit Friday's should follow this pattern more often because i kept a high level of intensity the whole workout and i never rested for more than about 3-4 secs.
Ropes = 5
ReplyDeletestairs = 4
mini cindy = 10
I completed the rounds in that order
3, 7, 3 and a rope climb
ReplyDeleteI did situps instead of squats
good workout