CrossFit Edge Airdrie

Team WOD Relay

I am really excited to coach tomorrows team wod and this is the first time we have done anything this style.  I am replicating what they did at last years’ CF Games.  So here it is….

Team WOD Relay

Teams of 3-4 will have to complete 6 individual workouts.  Each person on your team must complete at least 1 of the workouts.  If you are a team of 4, 2 athletes from your team will be completing 2 workouts.  If you are a team of 3, all 3 of you must complete 2 workouts.  The order of the workouts are written below.  Once each workout is complete, you will tag your teammate for them to start the next workout.  After all 6 workouts are completed, the score is the total time to complete all 6 workouts.  Your teams are listed below the workouts.  You will receive 5 minutes after the warm-up to decide who does what workout.    There will be no scaling of barbell weights other weights, so strategize accordingly.

Teams to be determined in the am!

WOD 1

3 rounds:

Row 250m

20 Hand-Release Pushups

WOD 2

20-16-12 reps:

Overhead Walking Lunge Steps (45)(25)

Pullups (bands can be used if an athlete chosen needs bands)

WOD 3

2 rounds:

KB Farmers Carry x 4 lengths of gym (55)(35)

50 Air Squats to Med Ball

WOD 4 – Weightlifting Room

10-8-6-4-2 reps:

Power Clean (115)(75)

Box Jumps x 2 (24)(20)

WOD 5- Outside (it will be probably be raining)

Run 400m

30 Burpees

Run 400m

WOD 6

5 rounds:

5 Power Snatch (95)(65)

15 Double-Unders

10 Deadlifts 225/185/135 every min for 10 min
7 Snatches 95/75 every min for 9 min
15 Wallballs 20/16/14 every min for 8 min
10 Pull-ups every min for 7 min
25 Sit-ups every min for 6 min
10 Barbell facing burpees every min for 5 min
7 Ring Dips every min for 4 min
3,2,1……GO!

Ouch! Steve’s hands!

AMRAP 15:
1 Rope Climb
30 Walking Lunges
20 Pull-ups
10 Hang Power Cleans (135, 95)