• Kaitlin & John’s Bday WODS


    CROSSFIT FLIGHT – CrossFit

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    Warm-up

    Athlete Call Outs

    WOD

    Kaitlin’s 25th Bday WOD (Time)

    400M Row (at some point during WOD)

    2 Rounds

    2 x Muscle Ups (Bar or Ring is RX)

    19 x Snatches 95/65

    90 x Dubs

    25 x Front Rack Lunges 95/65 L&R=2

    2 Rounds = April 2nd

    2 x Muscle ups x 2 = 4 / April

    19 Snatches 90 Dubs = 1990

    25 = How old she is

    Scale A 75/65 & Banded Bar MU

    Scale B 65/35 & 2 x C2B & 2 Dips

    WOD

    John’s 39th Bday WOD (Time)

    Rest 4 Minutes after Kaitlins WOD

    & Load your Bar for WOD #2

    4 x Squat Cleans 225/155

    2 x Muscle Ups (Bar or Ring is RX)

    1 x Burpee (Enough Said)

    9 x Floor Press 225/155

    7 x Power Cleans 135/95

    6 x C&J

    39 x Pull-Ups

    4 = April, 2 = April 2nd

    1 Burpee 9 Floor Press 7 PC 9 C&J

    = 1976

    39 = How old I am

    Scale A 185/135, 135/95

    Scale B 135/95, 95/65

    1st Weight is Squat Cleans and FP

    2nd Weight is PC & C&J

    Score = Total time – Kaitlins WOD time – 4 minute rest.

    Example Total time = 20 Minutes

    Kaitlins WOD= 8 minutes, Rest = 4 Min

    20-8-4= 8 minutes for WOD #2

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