Friday, 01/14/11

CrossFit Friday!!!

As a buddy team for time:

Part 1
Start in ’62 CrossFit Room with 50 pull-ups and 10 Handstand Push-ups (per team not per person)
Run to Hayes Gym, climb IOCT ropes on far side and run ½ lap to far side of track.
Exit track and run down to the 2nd floor.
Burpee broad jump from the entrance of Hayes Gym to the stairway to heaven.
Buddy carry into the 4th floor gym.
In the 4th floor gym, execute one "IMT suicide" - instead of simply touching each line, the entire body must be on the ground (hands, chest and thighs in contact with the ground) beyond every turnaround line. Suicides are as usual (free-throw, center court, far free-throw, baseline)
From 4th floor gym, exit on SW side and run down South stairs to first floor and enter the center doors of the ’62 room.

Interlude
Perform 50 deadlift @ 135/95 lbs – only one partner may be working at a time, other partner must be in the plank before deadlifter can begin. (again, 50 reps per team not per person)

Repeat Part 1


Time stops as soon as you enter the '62 room after the second round.

If you are off-site and unable to do this WOD, you can substitute "Brenton"
Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Post WOD and time to comments