Friday 120601

Ricky Frausto Filed Under:

Warrior Dash Prep

In teams of 2, complete the following for time:
200 Air Squats
100 Toes 2 Bar
150 Burpees
Run 400 meters as a team w/ 20#/14# Medicine Ball
150 Box Jumps, 20 inch box
100 Pull ups
Walking Lunges, 200 steps
Row 1600 meters

Only one person working out at a time. Preferably, teams should consist of one male/one female. Share reps in any manner but team may not move on to the next movement until all reps of the previous movement are completed. You get one bar, one box, one rower (first come, first serve).

Teams must run together (no leaving behind). Dropping the ball during the run ends in a 5 burpee penalty, each time.

Cut-off is 50 minutes.

Post time to comments/Logwod.

Joe Leggett. Textbook!

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11 Responses to "Friday 120601"

  1. Shelley Says:
  2. 47:11 Rx'd

    Teamed up with Mike for this one.

    Broke up as follows:

    squats: sets of 10
    T2B: sets of 10 for first 50, then sets of 5
    burpees: sets of 10 for first 100, then sets of 5
    box jumps: sets of 10 mostly
    pullups: sets of 5
    walking lunges: went until we got back to starting point and then other partner went
    rowing: 400 meters each twice

    Great job Mike!

    This wasn't as bad as I thought it was going to be. Rep scheme seemed to work well in the fact that we could maintain our pace pretty consistently and not have to rest beyond the rest we got while the other partner was working.

    Good work 5 am crew!!!
  3. BigD Says:
  4. Teamed up with Camille this morning. What a worker! Thanks for taking out the big chunks on burpees, box jumps, and lunges!
    47:00 RX'd
    We had a game plan going in but I forget what it was. We pretty much went on autopilot and the rest was a big sweaty mess. This was awesome for a team WOD and it was great being back with the 5AM crew!
  5. paul Says:
  6. The good thing about teaming up with Reba is she does a ton of work. the bad thing is that she does it super fast, so you don't get much rest!

    39:46 rx'ed! You are a badass teammate, Reba!
  7. Danny Says:
  8. Teamed up with Addi for this beast and finished in 34:50 Rx'd. We were chasing Ricky and Amanda the whole time and couldn't quite catch them. Great work Addi!
  9. Joe Says:
  10. This was horrible.
  11. Joe Says:
  12. But those pullups look fantastic! ;)
  13. The Real Nick Patrick Says:
  14. Check out this link for CrossFit ratings post regional.
  15. Steve Says:
  16. The good thing about teaming up with Pat is he does a ton of work. The bad thing is he does it super fast, so you don't get much rest!

    38:32 rx'd! You are a badass teammate, Pat!

    (thanks Paul- I was too tired to come up with my own comments)
  17. pmohs Says:
  18. Thanks Steve, great working out with you!
  19. paul Says:
  20. I just wish you hadn't come up with your own (faster) time, Steve!
  21. Addi Says:
  22. We would have had them if it weren't for Ricky's ninja pull-ups! You were right, Paul - Danny doesn't give you much rest, either. Especially on burpees. Had a blast working with you, Danny!

    This was more fun than I thought it would be. It took me all day to cool down, though! Had a headache until those Don & Millie's margaritas. Magic.

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