Welcome Back Weekenders!
Warm Up:100 Jump Ropes
15 Push Ups
(4 rounds)
WOD: (Coursesy-Erin Carter OUR CF Trainer from Texas...who owns Chi Alpha Fitness)
400 m Med Ball Run (M=20 / W=14)
10 pull-ups
10 box jumps
10 KB swings
10 burpees
10 push press
10 DU’s
10 wall balls
200 m run forward
200 m run backward
10 pull-ups
10 box jumps
10 KB swings
10 push press
10 DUs
10 Wall balls
400 m Med Ball Run
WOD is performed in teams of "2". Meaning they cannot move to the next event until YOUR partner has finished……each will complete this but they have to complete it together. Erin says, "Its a great team builder and I always pair a strong competitor with someone who will push themselves knowing they have a partner."
Saturday:
OK...so the Mini-Triathalon was a little tougher than we thought it was going to be.... but we pulled it off without a hitch. CrossFit hasn't heard from North Hampton yet....thus far...so keep your fingers crossed that we don't! No doubt...we will have to do this one again before Winter hits. Here are some pics:
Welcome to our new Peeps: Laurie, Adam, and John (who really isn't new...)
6 comments:
1:46:00
This was fun! I think we should do something like this once a month!
Sorry we missed it- too close to the homecoming :) Looks like it was a blast, hopefully we can make the next one.
great job guys. Wish I was there but...soccer to precedence. Hopefully next time.
great to be home and see everyone today. sorry to have missed the tri- will have to hit it next time...
Missed the tri over the weekend, but hope Dawn and I can make it next time. As for today's WOD...
Time: ??:??:??
Pre-Pukie: 0:45
Puke Time: 2:30
Dry Heave (2 rounds): 1:36 (approx.)
My first Crossfit puke- yay me!!!
Way to go, Jeff! Nothing like the first :)
I had fun with this workout. It was definitely a push- always good to have someone else depending on me to make me push harder. Chris, thanks for being my partner. I think our time was 21:40.
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