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10/10/2013 Thursday

By October 10, 2013BST Open week, WOD

 

Workout

Buddy WOD

Complete workout in relay.

In teams of two .One athlete must complete entire WOD before partner may start.After both athletes has completed WOD 1 the first athlete can start with WOD2 and then athlete 2.

WOD 1

Reps 21-15-9

Deadlift 120/85kg

Box jumps

WOD 2

Reps 21-15-9

Toes to bar

Wall balls

 

Competitor
Event 01 Teams of 2 (1 Man, 1 Woman)
Pair Jackie For time: Woman completes: 1000 meter Row 45 pound Thruster, 50 reps 30 Pull-ups Then, man completes 1000 meter Row 45 pound Thruster, 50 reps 30 Pull-ups
Time cap: 15 minutes
Event 02 Teams of 6 (3 Men, 3 Women)
7 Minutes to find: 3 rep max Overhead squat
Time cap: 7 minutes
Event 03 Teams of 6 (3 Men, 3 Women)
Complete as many total reps in 7 minutes of: Burpee muscle-ups
Time cap: 7 minutes
Event 04 Teams of 6 (3 Men, 3 Women)
For time, each member of the six-person team must complete the following: 30 Wall balls (20 / 14 lbs to a 10″ target) 30 Chest to bar Pull-ups 30 One-legged squats, alternating 30 One-arm dumbbell snatches (70 / 50 lbs)
Time cap: 25 minutes
Event 05 Teams of 2 (1 Man, 1 Woman)
For time: Man completes 21-15-9 reps of: 275 pound Deadlift 30″ Box jump Then, woman completes 21-15-9 reps of: 185 pound Deadlift 24″ Box jump
Time cap: 11 minutes
Event 06 Teams of 2 (1 Man, 1 Woman)
For Time: 100 Double-unders, 50 each 50 Handstand push-ups while partner holds handstand 50 Toes-to-bar while partner hangs from the bar 50 Shoulder to overhead with axle (160 / 100 lbs) while partner holds axle in front rack Then, both partners lunge 90♠with the axles in a front rack position (man first, then woman, both can be moving)
Time cap: 15 minutes
Event 07 Teams of 6 (3 Men, 3 Women)
For time: One male and female will each complete 3 rounds of: 15 foot Rope climb, 2 reps 2 Squat cleans (225 / 135 lbs) Then, one male and female each complete 3 rounds of: 15 foot Rope climb, 2 reps 3 Squat cleans (225 / 135 lbs) Then, one male and female each complete 3 rounds of: 15 foot Rope climb, 2 reps 4 Squat cleans (225 / 135 lbs)
Time cap: 20 minutes
1 (11) CrossFit Platinum 3 (15:50) 1 (1130.00) 2 (52) 1 (22:06) 1 (08:50) 2 (15:18) 1 (20:17)
2 (14) CrossFit PBM 4 (15:52) 2 (1100.00) 1 (75) 2 (24:33) 2 (11:29) 1 (14:21) 2 (20:25)