10.15.16 Workout of the Day

Happy Birthday, 843 member and Fall League participant, Amanda Brown!

CrossFit 715 and 830

General WU: Coaches Choice

Specific WU: in 8 minutes complete 400 m +10 reps/movement

WOD 1: “Rabbit’s Delight” Objective: Complete as many repetitions as you can, as quickly as you can.

Mission: Teams of two must complete as many repetitions of the following movements as they can in the time it takes their partner to sprint 400 meters. The mission will commence with one partner running and the other on one of the assigned movements. The “indoor” partner will complete as many repetitions of the movement as they can until their partner returns and they switch roles. After both partners have completed a run and the first movement, the cycle repeats until each partner has completed four 400 meter sprints and completed all four of the movements.

Movements: Thrusters (45/35 lb) KB Swings (53/35) Wall Ball (20/14 lb) Box Jumps (24″/20″)

Scoring: A team’s score will be determined by the number of repetitions they complete of the indoor movements, adjusted by time penalties. One point will be subtracted from the team’s score for every 2 seconds that team finishes behind the first team to finish.

(E.g., If the first team to finish completes 320 repetitions in 15:00 minutes, their total score is 320. A team that completes 350 repetitions in 16:00 minutes will also have a total score of 320 after they have been assessed their penalties.)

Prize: Pride

ICT 9

General WU: Coaches Choice

Specific WU: 300 m run+10 reps/movement with your partner

WOD 1: Perform this as a team of two, with one person trailing the other. As soon as partner A completes the 500m row, Partner B jumps on and rows while partner A performs the push-ups and swings. 5 RFT:

400 Meter Row/ 300 m run 15 Kettlebell Front front Lunges(53/35) 25 Kettlebell Swings (53/35)

*No 2 people are ever working at same station*

Midline: Coaches Choice