Spring…..Is that you?!

Apr 26th, 2018

Category: CrossFit

Spring…..Is that you?!

TBT 2013 First Responder’s Challenge

Warm-up
Run 1 Loop
Then 2 Rounds
:40 on/:20 off
-Shoulder Taps
-Jumping Lunges
-Hollow Hold

Accessory
2 Rounds
1:00 on/:30 off
1. Cuban Press
2. Bent Over Y’s, T’s, I’s & W’s
3. Back Extensions

WOD
1200m Run
40 Pull-ups
800m Run
50 Push-ups
600m Run
60 Sit-ups
400m
70 Lunges

Level 2- 30-40-50-60 Reps
Level 1- 800-600-400-200/
20-30-40-50
ADV – wear a vest

Endurance Class – 4:45pm (Orange)
32 Minute EMOM
Odd Minutes-
1-16 X Calories Row
17-32 X Calories Bike
Even Minutes- 100m Sprint

L4- 18+ Cal Row, 15+ Cal Bike
L3- 14+ Cal Row, 11+ Cal Bike
L2- 10+ Cal Row, 7+ Cal Bike
L1- 6+ Cal Row, 4+ Cal Bike

DISCUSSION 5 Comments

  1. Coolidge 04/27/2018 at 5:38 pm

    23:12
    wheelhouse

  2. Joel Carpenter 04/27/2018 at 2:31 am

    26:12 Rx woof

  3. Ryan Gould 04/27/2018 at 12:46 am

    The pull-ups heard round the world over there

  4. Ryan Gould 04/27/2018 at 12:46 am

    WOD: 22:39 Rx

  5. Trevor 04/27/2018 at 12:24 am

    20:00 Rx

    All my favorite things in that WOD.