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CFE WOD 04-04-12

By Front Desk | In CrossFit, WOD | on April 4, 2012

Strength:

Bottom Up Squats: every 45 sec.

12×2

40% of 1RM

 

*rest 3-5 min

 

CFE WOD

6min AMRAP

- 20 Alt Heel Taps

-10 Strict Pull ups Behind the Neck

 

*rest 3 min

 

6min AMRAP

-20 Double Unders

-20 sit ups

 

Choose ONE of the following sports:

 

“Short Tosh”

Swim (TUE): 3 x (25m/y + 50m/y + 100m/y)

Bike (TUE): 3 x (1/4M + 1/2M + 1M)

Run (TUE): 3 x (100m + 200m + 400m)

C2 Row (TUE): 3 x (125m + 250m + 500m)

Work:Rest of 1:1. Rest exactly as long as it takes to perform a given distance in a set. For example, run 200m in 35 seconds, rest 35 seconds, run 400m in 1:15, rest 1:15, etc.

Ruck (TUE): 6 x 400m @ 14:00 pace/mi with 35 pound ruck or vest (this is not a ruck run, stick to the pace)

 

 

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (MON): 3 x (25m/y + 50m/y + 75m/y), work:rest 1:1

Bike (WED): 8 x 1/4M, rest 1:00, hold splits within 2-3 seconds or foul

Run (TUE): 8 x 200m, rest 1:00, hold splits within 2-3 seconds or foul

*Foul: 25 lateral burpees to be completed at conclusion of interval workout

*All 8 splits must be within 2-3 seconds of each other.

 

CrossFit Sport

- 5x 20m Broad Jumps

1:3

-4x 30m Bounds

1:3

 

7

Huw – #95/ A. – 2rds+12 B.-2rds + 11

Nick P – #140/ A. 4rds B. 4rds+21

Norma – BOX SQ/ A. 1 B. 1

 

12:30

12:30

Meesh – 55/ A. 2rds + 15 HT B.4rds+16DU

Adam – 205/A. 4rds B. 4rds + 14DUs

Scott – 135/ A. 3 rds B. 2rds

Andrew – 90/A. 4rds + 18 B. 5rds + 12 DU

Joe – 135/ A. 3rds B. 3rds

Brandon – 95/ A. 3rds B. 4 rds

Noel – 95/ A. 3.5 rds B. 3.5 rds

Adam D- 100/ A. 3rds B. 6rds

BK – 100/ A. 2rds + 28 B. 5rds + 34

 

6:15

JoN- 95/A. 3rds B. 4rds

James – 135/ A. 1.5 B. 2.5

Krista – 55/A. 2+11 B. 4

Holden- 100/ A. 4.5 B. 5+31

Josh – 135/ 1. 2.5 B. 3+12

Mat – 95/ A. 2+27 B. 3+27

Jacob – 75/ A. 4rds B. 5rds

Charlie – 100/ A. 3rd+18 B. 7rds

Tatum – 65/A. 3rds B. 3rds

Liv – 65/ A. 2+10 B. 2+13rds

Mark P – 75/A. 2+5 B. 2rds

Bob – Row/ 4rds B. 4rds

 

7:30

Liz – 65/ A.3+13 B. 3+9

KC – 115/ A. 2+10 B. 4+11

Melissa – 65/ A. 3+6 rds B. 3+3rds

Sean – 130/A. 2+15 B. 3+10

Justin – 150/ A.1+15 B. 8+28

Jess – 65/ A. 3+8 B. 5

wendy – 35/ A. 3+3 B. 4+10

Dre – 115/ A. 2+16 B. 7+17

Shanna – 65/A.2rds B.6+27

Yaz – 130/A.2+10 B. 2+9

 

 

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