Endurance:
6x run for 1 minute, rest for 1 minute—for total distance
WOD:
In teams of four:
2 rounds for total reps, one minute at each station:
Wallball shots
Sumo deadlift high pull
Box jumps (18”)
Push press
Rest
Add all team members’ reps together, divide by number of team members. Highest average per person wins.
For time:
Run, 400 m
50 Pull-ups
Run, 400 m
50 Push-ups
Run, 400 m
50 AbMat Sit-ups
Run, 400 m
50 Air Squats
Silver Club version:
Cut in half—200m runs and 25 reps of each exercise
In teams of three, based on CrossFit Total results …
WOD 1: Don’t Let Go
Load barbell with 2x middle teammate’s shoulder press 5RM
10 minute AMrAP (as many reps as possible):
Barbell carry from back door of JAFH around north soccer goal and back
In remainder of 10 minutes, do as many reps as possible of this complex, as a team:
Clean
Shoulder transfer
Drop to hang
Touch and go
Any time you must set the barbell down, do a 2-rep bar-facing burpee penalty as a team.
Every time you do a shoulder transfer, it counts as a rep.
WOD 2: Deadlift Relay
Load barbell with 60% of middle teammate’s deadlift 5RM
5 minute AMrAP:
Each teammate performs 3 deadlifts.
At top of third lift, transfer barbell to next teammate—without dropping the bar.
Anytime the barbell is dropped, the whole team does a 6-burpee penalty before proceeding.
Record loads, scores for each WOD and thoughts to comments.
In teams of four …
WOD 1: Tens
AMRAP in 8 minutes:
One teammate per exercise:
10 wallballs
10 push-ups
10 burpees
10 kettlebell swings
All four teammates must finish their reps before everyone rotates to the next exercise.
WOD 2: Deadlift Relay
5 minute AMrAP:
Each teammate performs 3 deadlifts, 95 lbs.
At top of third lift, transfer barbell to next teammate—without dropping the bar.
Anytime the barbell is dropped, the whole team does a 6-burpee penalty before proceeding.
Record scores for each WOD and thoughts to comments.
