Welcome to HWAC P.E.! Happy to have you aboard!
Today we measured six things: three physical measurements and three performance marks:
Saw some awesome effort today! We’re going to have a splendid year!
1) LEAVE IT ON THE FLOOR — whole class
AMrAP – 4 minutes: 1 minute burpees; 1 minute mountain climbers; 1 minute sit-ups; 1 minute jumping alternating lunges
Each person keeps track of total reps. At end, add points per person (sets of 10 reps) per team; divide by # team members
10 points to winning team
2) MAX HEIGHT BOX JUMP — one person from each class
Start on stage. Keep adding plates. Competitor is out with three failed attempts.
2 points to winner’s team
Part 1: Mile + Squats : Run the cross-country mile as a group, everyone within about 100 feet of each other. When those in the front get too far ahead, they should stop and perform air squats until those at the back catch up. Score is # of squats per person (in multiples of 10; e.g. 62 reps = 60 reps) divided by time (measured in squats per person per minute).
Part 2: 10-Minute AMrAP : As many reps as possible in any combination or any order of: double-unders, pull-ups (no bands), dips (no bands), box jumps (24″/18″), sit-ups and mountain-climbers. Score is total reps (in multiples of 10) per person per minute.
Part 3: Heavy Run : Select a weight of any type (barbells, dumbbells, kettlebells, sandbags, plates) and run as a class from east door of JAFH up around south soccer goal, around north soccer goal, and back to JAFH. Score is amount of weight divided by time (measured in pounds per person per minute).
It’s on!
Angie: 100 pull-ups, 100 push-ups, 100 sit-ups, 100 squats
Annie: 50-40-30-20-10 double-unders, sit-ups
Barbara: 5 rounds, each for time, 3 min. rest between rounds: 20 pull-ups, 30 push-ups, 40 sit-ups, 50 squats
Grace: 30 clean-and-jerks, 135/95 lb
Jackie: 1000m row, 50 thrusters 45/35, 30 pull-ups
Karen: 150 wallball shots, 20/14
Kelly: 5 RFT: 400m run, 30 box jumps, 30 wallballs, 20/14
Also: BA workout:
800m run (loop from JAFH to dam, up and down dam hill, and back)
35-25-15 of Russian twists, squats and mountain climbers
800m run
GWOD: 2 minutes of pancake splits
2 minutes of right side splits
2 minutes of left side splits
BA WOD: AMRAP in 12 min
12 box jumps, 24/18″
8 pistols (alternating legs)
8 push-ups
For Endurance and Tough Mud folks, here are the two workouts you’re going to do—one today and the other on Wednesday. Take your pick:
Strength: ME: Deadlift
WOD: “Cindy” (AMRAP in 20 minutes:) or: “Chelsea” (EMOTM for 30 minutes:)
5 Pull-ups
10 Push-ups
15 Squats
Strength: DE: Box Squat 10×2 on :45 @ 60% 1RM
WOD: CrossFit Open 13.2
AMRAP in 10 minutes:
5 Shoulder to overhead, 115/75 lb
10 Deadlift, 115/75 lb
15 Box jumps, 24/20″ box
BtW average: 7 rounds
CrossFit Games competitors are doing 12+ rounds in 10 minutes! This proves they are robots made in labs.
One final option for CFE folks:
Four rounds, each for time: Run 1 mile, rest 3 minutes
GWOD: 3×10 on a skill you have yet to master
BA WOD: For time:
50 Sit-Ups
Dumbbell Farmers Carry to Hill*
4 rounds of: 10 DB Thrusters; Hill Sprint; 10 Push-Ups; Run down hill
DB Farmers carry back*
50 sit-Ups
*20 Air Squats if you put sown DB on walk
Strength: Front Squat 10×2 @ 65%
CFE WOD: AMRAP in 8 minutes:
5 power cleans @ 65% 1RM clean
10 double-unders
TM WOD: AMRAP in 10 minutes:
5 deadlifts, 185/135 lb
100 yard run
BtW mean: 11 rounds
