8 rounds each round to be completed in set amount of time
Rd 1 for each group member your team receives 1 minute of set time. For each member you add 10-15 box jumps. For example 3 group members you are allotted 3 minutes and 30-45 box jumps. Within the allotted time each member of the group will complete the total number of box jumps and a 100m run with 20-45lb dumbells in each hand. The runs will take place with only one member running at a time. Group running order can not be the same 2 rounds in a row.
Following Rd 1 each round there-after you will drop 5-15 sec of the allotted amount of time for the group and drop the number of box jumps by 5. Do this through round 8 making rd 8 the hardest to complete in the allotted time. The run distance never changes however the box jumps gradually decrease.
Keep groups from 2-4 people.
6am Q-town Group of 4
Great Job! (130m 20lb runs and Box jumps)
Dropped their times each round!
Great Job! (130m 20lb runs and Box jumps)
Dropped their times each round!
TJ showed up for a WOD @ 6pm and did the Albany Hopper in 20:28. Almost met the clown!Angie and Missy came @ 7pm and did Kangaroo Farmers(100m 25lb runs and box jumps)
Didn't think you had it in ya? Well you did! WTG!
3 comments:
Great job Q-towner's. I have enjoyed waking up early to come make you work hard. Thanks for being so accepting! I love your enthusiasm and determination each day. Keep up the great work, you can definitely call yourself Crossfitters.
Awesome job on the Kangaroo Farmers today. I loved the intensity. Drink water, stretch and keep moving.
You guys are awesome!! What a great team effort this morning. It was obvious to see you each dig deep and push yourself for the good of the group. Your times just kept getting better...even after doing close to 400 box jumps!
Caution: be sure to have a handle or railing close by when using the stairs today!
See you tomorrow :)
I'm not a math teacher...make that close to 300 box jumps!
Post a Comment