• 04/02/2016

    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    PB&J Tag Warm Up (No Measure)

    Tic Tac Toe (No Measure)

    Med Ball Tic Tac Toe

    WOD

    Coach John & Kaitlin’s 40th & 26th Bday WOD (AMRAP – Rounds and Reps)

    Teams of 4

    Part 1.

    3 of the 4 athletes will be working 1 at a time subbing in and out as needed on:

    AMRAP 26

    4 Muscle Ups (Ring or Bar)

    2 Team Burpees

    1 High Five all teamates

    9 Deadlift 115/85

    7 PC

    6 S2OH

    Part 2.

    1 Athlete will always be rowing for Calories. Every 40 Cals = 1 Round added to the score ie. 80 Cal = 2 rounds, 120 Cal = 3 Rounds. Any calories over will be added as reps

    88 Cal = 2 Rounds 8 reps added to score

    Part 3.

    Before switching partners for the Row, the new “Rower” must do 40 Double Unders or 80 Single Unders before tagging in.

    *Scaled A weight = 95/65

    *Scaled B weight = 75/55

    *Scale for MU’s = 4 C2B + 4 Dips

    Coach John & Kaitlin’s 40th & 26th Bday WOD (AMRAP – Rounds and Reps)

    Teams of 4

    Part 1.

    3 of the 4 athletes will be working 1 at a time subbing in and out as needed on:

    AMRAP 26

    4 Muscle Ups (Ring or Bar)

    2 Team Burpees

    1 High Five all teamates

    9 Deadlift 115/85

    7 PC

    6 S2OH

    Part 2.

    1 Athlete will always be rowing for Calories. Every 40 Cals = 1 Round added to the score ie. 80 Cal = 2 rounds, 120 Cal = 3 Rounds. Any calories over will be added as reps

    88 Cal = 2 Rounds 8 reps added to score

    Part 3.

    Before switching partners for the Row, the new “Rower” must do 40 Double Unders or 80 Single Unders before tagging in.

    *Scaled A weight = 95/65

    *Scaled B weight = 75/55

    *Scale for MU’s = 4 C2B + 4 Dips

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