2013-11-28 - Turkey WOD!

HUGE crew at BCF today for the one workout time.

WARM
std warmup
400m run

MAIN
Teams of 4. Entire thing for time, though we didn't end up noting our time. We were somewhere in the middle of the pack.
{

- 4000m row, divide among team.
(did 4x250 each, in turns)

- 4 rounds of
{
15 situps
10 pullups
15 burpees
10 Squat cleans 95#
}

- 50 tire flips as a team (25 each as group of 2)

- 800m farmer carry (2x55#), trade off as neeeded (3x75m weighted; rest unweighted)

Afterward, I added 3x5 ring pullups

2013-07-04 July 4th WOD!

WARM
std warmup
2 rounds
{
200m run
5 burpees
5 air squats
5 burpees
5 air squats
}

MAIN
As a 2 person team, for time:
{
800m medball run 14/20 (used 12# as I was partnered with an onboarder and all the 14's were gone)
100 pushups + plank (one partner holds plank while other works. I did about 60 of these)
100 pullups + overhead hold of wallball (I did 50 of them)
100 situps + plank (I did 50 of them)
400m kettlebell oh walk (I did 26#)
200m tire flip (we did it as shared lifts)
200 jump change lunge (each 2 lunges, left/right, is 1 rep. I did 100 of these)
800m walk with barbell overhead (35#)
}
Total time: just under 59:45

2012-01-07 WOD

"Pet Rock"

As a 2 person team, the KB never touches the ground…if it does, each team member does 10 burpees…
53#/35# ( We used the 35#)
800m run together  w/ KB
Then 1 person working at a time
100 box jumps  20/24 - partner holds KB
80 pull ups - partner holds KB
60 goblet lunges w KB - partner rests
40 burpee wall ball 20# - partner holds KB
20 tire flips each - partner holds KB
800m run together  w/KB
KB hits the ground: 10 burpees each; KB loses a body part: 25 burpees each (clear on both counts!)
Total time: 31:30