Alright guys, here is the WOD the Rainier CrossFit came up with for us!
Thrusters (95#/65#) 10-9-8-7-6-5-4-3-2-1
Burpee Knees to elbows 1-2-3-4-5-6-7-8-9-10
So 10 thrusters, 1 burpee jump to bar and do a K2E, 9 thrusters, 2 burpees, 8 thrusters, 3 burpees... all the way through.
RX thruster weight is with a bar: men 95#, women 65#. Everything can be scaled or db's can be used but please note any accomodations. Burpee is chest to floor, jump to bar, knees touch elbows. Any scaling of the movement is fine.
You can either climb onto a box or do a box jump to reach the bar for the K2E.
Get ready guys we are going up against Rainier CrossFit and CrossFit Lynwood in a little PNW 3 Way if you will. Each month one gym will come up with a WOD that we all complete and post scores/times to. Laurie and Kurtis and CF Rainier posted up a great explanation of what will go down.
Be prepared Monday for the first PNW 3 Way workout!
Since Laurie and Kurtis posted a very unflattering picture of me on their blog, I have to get Kurtis back with this gem that Laurie snapped at the PNW Regional Qualifiers last May. I had actually borrowed a belt before my deadlift and asked Kurtis to tighten it, but I rather spin it as Kurtis was trying to take a little peek. ;-)
Alright guys I'm at the airport about to catch my flight to Vancouver, I'll see you guys Monday. If you are making up Fran this weekend, good luck, and make sure you rest on Sunday.
Break into teams of 3. One person will start on the rope jumps, partner 2 on Dumbell Swings and the partner 3 on the push-ups. After partner 1 completes 100 rope jumps he/she will replace partner 2 on the dumbell swings and pick up the count there. At that time partner 2 will move from dumbell swings to push-ups and resume that count. Partner 3 will leave push-ups and now complete 100 rope jumps. You will continue to cycle through this for 15 minutes. The score is total number of dumbell swings and push-ups combined.
Meg the badass during Randy. Notice how in photo 1 she is driving hard and pulling herself under the bar. Photo 2 she is catching the weight, and photo 3 she finished is a nice locked out overhead position. Beautiful!
Guys will start at 185 pounds, and complete 1 set of deadlifts for max reps. Once all guys cycle through, we will load the bar with 135 pounds. The girls will cycle through first and guys will follow again for max reps. Once all guys have gone, we will load the bar with 95 pounds and girls will do a max rep set. Then each guy will do one last set of max reps deadlifts, ending at 95 pounds. Once all guys are done we will load the bar with 65 pounds and the girls will cycle through their last round of max rep deadlifts.