141226 ~ Boxing Day Bonanza!!!
Instead of fighting the lines and the crowds....why not burn off those extra Christmas Calories with an Epic Team WOD????
There are 5 “events” today.
The team that has the best scores and times will be declared the “Most
AMAZING Team EVER” and will earn the right to boast about their accomplishments
for the entire year ahead until we crown another team next Boxing Day.
BOXING DAY BLOWOUT!!
In Teams 3, Complete The Following:
Event #1 ~ "Cindy Has The Runs"
7 min AMRAP
Buy In: 1 Round of Cindy:
5 Pull Ups
10 Push Ups
ME KBS (70/50#) while one Partner Completes a 200m Sprint.
Score = Total # of Wall Ball
- Rest 5 min -
Event #2 ~ "Off the Rack"
Every 30s x 10 min
Weights increase by 10#'s every interval
Bar Starts @ 75#'s
1 RM Thruster
1 RM Split Jerk
Tie Breaker...ME Lifts with remaining time on the clock.
Score = Highest Weight lifted + # of reps
This will be scored as 3 Separate Events
- Rest 3 min -
Event #3 ~ The Throwdown!
Complete as many rounds and reps as possible in 5 minutes
This is completed in Conga Line Style!
6 Ground to Overhead (95/65 lbs)
6 Burpees Over the Barbell
Complete For Time: Open WOD 12.4
AMRAP 12 min
150 Wall Balls (20/14#)
90 DU's (30 Each)
30 MU's (or Banded MU Progressions)
Posted on Fri, December 26, 2014
by CrossFit Canuck!