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June 27th, 2014

6/27/2014

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Normal class times tomorrow... 8, 9 and 10 AM.
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Team WOD
3-man team, rotate through the following couplet*:
Person 1 - 20 sit-ups
Person 2 - Max reps Barbell, Ground to OH (use any load)**
Player 3 - Adds up total #'s lifted while Person 1 is doing sit-ups, then rotate through and repeat until 15,000 #'s is lifted. 

For Example:  A 100 # barbell  would mean 150 Reps between 3 people.

*Every 5 minutes...teams must run 400 M together.  Neither barbell lifts or situps can be done until all team members have returned to teams station.  

So...yes...you will have to have your wits about you to keep up with the #'s.  You'll need to use some strategy.  Do you use a heavier load and do fewer reps...or do you use a lighter load and do more reps?  

**You cannot decrease the load on the bar that you started with.  So, choose wisely.  Going too heavy would mean fewer reps...but if you get gassed/fatigued...you may have to rest longer bewteen lifts.  

1 Barbell if an all male or all female team.  2 bars if mixed.  But of course you must stick with the bar you start with.


Yes...Barbell Ground to OH means anyway...anyhow.


NOTE:  An alteration was made to this WOD prior to the first group going. Which was...that the WOD opened with a 400 M Run...then every 5000 #'s lifted...they ran a 400 and then thus finished with a 400 M Run for a total of 1 mile run overall.
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    Hello and Welcome to my Blog.
    My name is Jay Lawson, founder of CrossFit Hot Springs.  I've been following CrossFit methodologies (strength and conditioning) for over 12 years now and a certified Level 1 CrossFit Trainer since March of 2010 and a Level 2 CrossFit Trainer since July, 2016. I also hold CrossFit certifications  for Olympic Lifting, Endurance and Gymnastics.  As well, I'm a USAW Level 1 Sport Performance Coach.  I've been fitness minded since a very young age.  Nothing I've done before CrossFit was even remotely as challenging, rewarding or more exhilarating.

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