Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
Etc.
For a downloadable PDF of the workout, click here. Compare to 4/4/13 and 6/27/13.
The Story in South East - CrossFit Journal video [ipod] [mov] [HD mov]
CrossFit BINGO
Each year, we roll into summer with a month-long Bingo game. Here's how the game is played :)
- THE HOPPER: Each ball in the hopper corresponds to a workout. When a ball is rolled out, it tells us the workout for the next day.
- ROLLING: Whoever wins the workout gets the honor of rolling the Bingo wheel to choose the next day's WOD.
- RE-ROLLING: Winner has the option of re-rolling. If they do not like the 1st workout that comes out of the hopper, they can roll again. Whatever is rolled that time is the WOD. No take backs. (So here is an example.... Puma wins the WOD. He rolls I21-Murph, doesn't want that b/c we just did it, re-rolls and gets B7-Fran. The next day's WOD is Fran.)
- HOW TO WIN: Earn letters by doing the workouts. Do the daily WOD to earn the letter that corresponds to it. When you have all the letters, B-I-N-G-O, you win a Carport CrossFit t-shirt!!
2 comments:
Tomorrow's WOD is
G52 - FIGHT GONE BAD - Leaderboard WOD!!
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Post total reps to comments. Compare to 2/17/10, 6/28/10, 4/28/11, 11/17/11, and 6/21/12.
45lbs, jumping C2B, 40 reps. ugh. I went back and did 8 more thrusters, so at least I had my age in thruster reps.
We then did an alternate version, consisting of air squats and ring rows, while Coach Drew ran the WOD.
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