Today is the last day to get your Black & Gold CrossFit shirts for $20. After today the price will go up to $22. Bring your cash to TH286D and I will have shirts available there.
Since this is homecoming weekend, we are going to head up to Michie Stadium for a special WOD we are calling the "Homecoming Dance"
This is going to be an awesome buddy WOD. Bring a friend and warm-up by jogging to Michie Stadium. You and your buddy will start in one of the four corners. At each corner, you have 150 reps of an exercise to complete as a team. Here is a brief description of each exercise:
Squats - The standard is here. You need to squat down until the crease of your hip at or below the knee. Both partners can work squats at the same time.
Elevated push-ups: You will elevate your legs on your partner's back. You have to do a total of 150 reps between the two partners but how you divide them is up to your pair. Because one person is the "leg support" for ther other person, only one of you will work at a time.
Mountain climbers - Watch this video. You can both work at the same time to complete a total of 150 reps.
Rocky sit-ups - One partner will kneel down and the other partner will anchor their legs on top of the first partner's back. You will come up until your left elbow touches your right knee and then twist until your right elbow touches your left knee. Alternate on the next rep.
Buddy drag - This is similar to the "one man drag" in this video except that you will support your buddy under their arms instead of by grabbing their shirt.
Wheelbarrow - Check out this video for the ultimate human wheelbarrow transition!
You will finish the WOD by doing buddy lunges from your final corner to the center of the field. This is like a three-leg race except you will be lunging instead of running.
