Run 400m
–> SDHP (65/45)
Run 400m
–> Sit-ups
Run 400m
—> Lateral Burpees over Bar/Parallette
Run 400m
—> Pull-ups
Run 400m
—> Thrusters (65/45)
Partner 1 runs 400m and during that time Partner 2 does the exercise. After 400m they tag up and switch tasks. The goal is to get as many reps as possible while your partner is running. Each partner does each exercise and runs a total of 2000m. Scoring is Seconds per Rep. Convert total time to seconds. Add total reps completed by both partners and determine the number of seconds per rep.
Example: WOD takes 20 minutes to complete (1200 seconds). If 300 total reps are completed between the two partners… Score is 1200 secs / 300 reps = 1 Rep every 4 seconds.
Twss!!
Several pics of Team CFM in action on facebook. Looking great guys!
Check out the Canada East Regional facebook page…
https://www.facebook.com/pages/CrossFit-Games-Canada-East-Regional/153405358055862
Just looked at all the pics!! Exciting! Great job guys!
Great looking WOD Jeff!
Ed and Corinna warming up for the deadlift/box jump wod.
They just finished. Eds back acted up in the wod. Corinna was tagged in and blew past a few other teams. Awesome performance!!
WU x 2 of:
3 pullups (green and yellow band)
5 K2E
7 kettle bell high pull (35#)
9 wall ball (14#)
walking lunges (1 length)
500m row (warm up pace)
Test: wall ball over pullup bar (14#) time : 1:47 plus 12 burpees
WOD partner with Marc 🙂
SDHP (45#) -> 30
run 400m
Situps -> 43
run 400m
Burpees over bar -> 11
run 400m
Pullups (green and yellow band) -> 10
run 400m
Thrusters (45#) -> 15
Run 400m
Time 22:09
296 reps = 4.49 reps per second.
Awesome job everybody! Love saturdays WOD!
Good job Martine. So fun to be teamed with you. I love your energy 😀
My reps 1. 53 2. 61 3. 23 4. 21 5. 24
Thanks Marc, great job as well. I gotta say that I never pushed myself that hard with the running and that’s because I didn’t want to you to be stuck doing most of the reps. So thanks to you, I really push myself today 🙂 Enjoy the cupcakes, you deserve it 🙂
I chickened out on the cupcakes…lol Had a salad instead 😀
Should I be worried about you two????
No worries. It was Alcock today
Lol
Special WU x 2
500m row (warm up pace) –> 1:54
Keep it Up!!! —> 1:04 plus 6 burpees
ALCOCK
Partnered with Justin
Run 400m –> SDHP (65#) -> Jeff 37, Justin 32
Run 400m –> Situps -> Jeff 48, Justin 54
Run 400m –> Burpees over Bar -> Jeff 18, Justin 18
Run 400m –> Pullups -> Jeff 27, Justin 21
Run 400m –> Thrusters (65#) -> Jeff 13, Justin 11
Time = 22:45
Total Reps = 282
Score —> 1 Rep every 4.84 seconds
Great job Justin! Nice work everyone. That was a fun Saturday morning!!!
Awesome workout Jeff. It kicked our butts
One hell of a workout Jeff…great warm up too. Well done buddy, we were damn near dead after that hour!
Run 400m
–> SDHP (65)-60
Run 400m
–> Sit-ups-60
Run 400m
—> Lateral Burpees over Bar/Parallette-23
Run 400m
—> Pull-ups-41
Run 400m
—> Thrusters (65)-26
partnered with chris. Total time in seconds:1335, total reps:317
4.62 seconds per rep.
this was a fun wod jeff, great for the lungs!
Special WU x 2
500m row (warm up pace) –> 1:58
Keep it Up- 1:15 plus 0 burpees
ALCOCK
Run 400m
–> SDHP (65)-33
Run 400m
–> Sit-ups-30
Run 400m
—> Lateral Burpees over Bar/Parallette-15
Run 400m (almost threw up at this point…almost)
—> Pull-ups-16
Run 400m
—> Thrusters (65)-13
these reps are estimated, i dont have my book in front of me right now, but i think thats what i did
partnered with shawn. Total time in seconds:1335, total reps:317
4.62 seconds per rep.
good job shawn, thanks for running so fast lol
GOLF on Sunday!
We have two tee times booked at Petitcodiac tomorrow.
2:20pm and 2:30pm.
So far we have 5 confirmed and possibly 6 guys going.
Jeff, Marc, Rob, Eric, Chris, Dave A.(?), and room for two more.
Post here if you’d like to grab one of the open spots. Petty has a special after 2pm. It’s $50.00 plus tax for two players including a cart. Hard to beat $28.00 each! Plan to enjoy a famous Petitcodiac Valley Golf & Country Club cheeseburger after the round.
Lets meet up in the Casino parking lot close to the entrance. We’ll car pool from there. Be there by 1:15pm.
Fun times out of the gym. Awesome 😀
Ooo and don’t be stressed because we’re not pro golfers, far from it. My handicap is close to handicap
I’m no Tiger Woods but I’m in.
Yes sir 😀
Amanda is probably happy you’re not like Tiger. 😉
Dave is out… Patrick is in. Still two spots available.
Count me in!
You were already counted.
If I wasn’t already playing in the AM, I might have joined you!..(that is, of course, if girls are permitted :-))
I’ll be finishing before you start, so see you there!!!
… and Jeff’s right, the “PETTY BURGER” IS famous!!
Just finished the chipper wod. Placed 2nd in our heat. Waiting for other heats to finish to see where we place overall.
Awesome results guys and gals ( both at the game and at the gym!) 🙂 what an awesome workout that looks like! Hoping to try it later 🙂
*games not game 🙂
2nd in your heat!! Great job CFM!!
Congrats team CFM! It must be an incredible experience. Enjoy every minute of it!
WU x 2
500m row (warm up pace)
Keep it Up!!! —> 38 Seconds
ALCOCK
Partnered with Rob
Run 400m –> SDHP (65#)
Run 400m –> Situps
Run 400m –> Burpees over Bar
Run 400m –> Pullups
Run 400m –> Thrusters (65#)
Time = 18:43
Total Reps = 258
Score —> 1 Rep every 4.35 seconds
Once again, awesome job Jeff. Great effort everybody….hell of a saturday am!
Go CFM go!
This WOD looked like fun. Sorry to have missed it. Great job everyone 🙂
You guys are doing great in the Games. We are rooting for you.
WU x 2
500m row (warm up pace)
ALCOCK
Partnered with Eric
Run 400m –> SDHP (65#)
Run 400m –> Situps
Run 400m –> Burpees over Bar
Run 400m –> Pullups
Run 400m –> Thrusters (65#)
Time = 18:43
Total Reps = 258
Score —> 1 Rep every 4.35 seconds
Awesome programming today, it was a tough wod but great none the less. The warmup and “test” leading up to it were solid too.