Team WOD
Refer to CrossFit Blog for the Deets!
Saturday: January 19, 2013
- In here the barbells are always ready . . .
Team WOD
“The Gauntlet”
For Time (teams of 2,3, or 4)
Row 25 Calories
25 Burpee Plate Jumps
25 Db Push Press 30/20
25 OH Walking Lunges (45/25)
25 KBS (55/35)
25 Wall Ball (20/14)
25 Toes To Bar
Coach’s Notes: One team member enters the gauntlet at a time beginning with the 25 Cal Row. Athletes cannot move on or enter the gauntlet until all reps have been completed at proceeding station by the athlete who entered first. Total time is called when last athlete finishes at Toes to Bar.
Modify: Level I: 15 or 20 reps, unloaded walking lunges, lying leg raises. Level III: 30 reps all stations, 70/55lb kbs.
WOD: 1.5.13
Team WOD
See CrossFit blog for the deets!
Saturday: January 5, 2013
Tammy P & her pimp cup.
Team WOD
1. For score:
“Teams of three”
Max rep-Back squat 75/115
Max rep-Push press 75/115
Max rep-Hang power clean 75/115
All team members get one minute at each station. Clock does not stop for transition. No team member can move to the next movement until the previous team member is finished. All team members must finish a lift before any move on to a different lift. Only one team member on the bar at a time.
When all team members are done with all three lifts everyone can rest 2 minutes
-then-
2. For time:
400m-Run
75- Burpees
50- Toes 2 Bar
25-Push-ups
400m-Run
Each team member must perform the first run prior to beginning the remainder of the workout. Teams perform everything else (2) athletes working at a time. Team members must start the last run at the same time. Final time is when all team members have finished the last run. Score is total time (-) total team reps (1rep=1second). Lowest score wins!
WLC ~ Spring 2013
CrossFit Ocean Isle Beach & 250+ affiliates around the world will hold a intensive health & fitness challenge over the course of several weeks created to calibrate your entire being towards a no-holds-barred, take-no-prisoners, no-excuses, gettin’-everything-out-of-
The challenge winner will have to succeed in 3 areas:
PERFORMANCE: IMPROVE YOUR ABILITY TO WORK AND PLAY! You will do a baseline workout on Day 1 and measure your improvement in performance on the Finals Day of the challenge.
BODY TRANSFORMATION: We want you to be lean & mean. This challenge wouldn’t be complete without knowing what impact it had on your body. You will be measured at the beginning and the end to see just how much your hard work paid off.
ACCOUNTABILITY: You will be challenged not just to show up as the winner, but to play the game every day! Nutrition habits, workouts, mobility, fish oil – your daily choices can make or break this challenge for you! You will also have the chance to earn bonus points every week by participating in bonus challenges and sharing your experiences with others.
All participants in the challenge will receive:
-Access to the Whole Life Challenge Worldwide Scoreboard.
-Pre-game huddle — a meet-up created by your box to cover the basics of how to set yourself up: preparing your home and kitchen, shopping, preparing food, and strategies.
-Access to the WorldWide community and forums to see what thousands of other people just like you are experiencing, learning, and discovering every day.
-Access to The Whole Life Challenge blog with support, tips and recipes as well as an opportunity to communicate with coaches and other participants on a daily basis.
-Online profile to record and track before and after photos along with other vital health statistics.
ATHLETE REG – FEB 4 –
http://wholelifechallenge.com/wlc2013/affiliate/cfoib
CHALLENGE STARTS: FEB 16 – Why not begin January 1st? Because we refuse to be a broken New Year’s Resolution!