ADRIAN
7 Rounds For Time
3 Forward Rolls
5 Wall Climbs
7 Toes-to-Bar
9 Box Jumps (XL/L)
last time performed 05.12.18
Fight Gone Bad Style in Teams of 2!
Only one person working at a time
2 Minutes on each station alternating as needed between the two for the best possible score!
3 Rounds of:
Station 1: *Pull*
Station 2: Wallballs 9/6 kg
Station 3: Box Jump Overs
Station 4: Alt Db Snatches 22/16kg
Station 5: Calorie Row
– Rest 1 Minute between rounds
*Pull*
Option 1: Muscle Ups – 1 Fully completed Rep is worth “3 reps”
Option 2: Pull Up – 1 Fully completed Rep is worth “2 reps”
Option 3: Ring Row (must be in line with the rig) – 1 Fully completed Rep is worth “1 rep”
– Ring and Bar Muscle Ups are allowed!
– You can have a mixed team, aka one person doing Muscle Ups and other doing pull ups
– You can ONLY swap movements from round to round
Bad Carma
For Time
50-40-30-20-10 reps of barbell curls (20/15 kg)
10-20-30-40-50 reps of kb swings (24/16 kg)
Gwen
15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
Rest as needed between sets
Score is weight used for all three unbroken sets. Each set must be unbroken (touch and go at floor) only; even a re-grip off the floor is a foul. Use same load for each set.
Open 12.1 Workout
Complete as many reps as possible in 7 minutes of burpees.
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Nancy
5 rounds:
400 m run
15 overhead squats 42.5/30kg
WOD toimub väljas, arvesta riietuse ja jalanõudega!
The second ever Open WOD
11.2
Complete as many rounds and reps as possible in 15 minutes of:
9 Deadlifts (70/45 kg)
12 Push-ups
15 Box jumps (L/M)
FRAN
21-15-9
Thrusters 43/29 kg
Pull ups
CrossFit Total
Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift
First ever Open WOD
11.1 and 14.1
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (35/25 kg)