Hopper Deck WOD
So, the first card that was drawn was 5 rounds of row 500m and run 400m. BUT, everyone complained about this, that and the other thing. So we drew another card.
“Helen”
3 rounds of:
Run 400m
21 KBS
12 Pullups
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
“Grace“
135 pound Clean and Jerk, 30 reps
Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.
Check out the article on Page 6 of the CrossFit Kids Magazine (April Issue).
Tire flippin' fun
Do 1 wall-ball the first minute, 2 wall-balls the second minute, 3 on the third… Continue as long as possible. Fraction sets if necessary. Men use 20 lbs ball, ladies use 14 lbs.
Score is the number of full rounds completed.
Courtesy of Biggar Studio
Start with 50 double unders, then…
6 rounds of
10 box jumps
10 v-sits
10 lunges
Andy's mean face
Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up
For weighted pull-ups place a 45 pound dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set.
Post time and number of sets to completion.
The last event was a 5k “trail run”. Trail run is in parentheses because there were parts where no trail was visible and parts where running was not physically possible. It reminded me of an adventure race course…and it was AWESOME! I had so much fun jumping from rock to rock, running through streams and dodging trees. Near the end, we had to carry a 60# sandbag up a large incline (a former ski hill). After that, it was a “sprint” to the finish line. It was crazy hard, but super fun! It was a great event to finish off the Eastern Canada CrossFit Qualifiers.
Pierre and Kevin after the 5k train run
Event #1
Deadlift 1RM
Event #2
5 Rounds of:
5 Clean & Jerk (135/95)
5 Muscleups
Max 10 minutes
Event #3
21-15-9 of:
Burpees
Kettlebell Swings (1.5 pood for men and women)
Max 7 minutes
Event #4
Will be announced at the end of Day 1.
Gym is closed today because everyone is in Fredericton.
