warm up
tabata mash up
20/10 x 8 alternating between:
- mountain climbers
- 8 count burpees (bodybuilders w/ a jump)
workout
2-person team concept
800m run
400m 95# overhead walk
800m run
400m alternating 35# overhead walk/uneven farmer carry
800m run
400m alternating buddy carry
post total time
tabata mash up
20/10 x 8 alternating between:
- mountain climbers
- 8 count burpees (bodybuilders w/ a jump)
workout
2-person team concept
800m run
400m 95# overhead walk
800m run
400m alternating 35# overhead walk/uneven farmer carry
800m run
400m alternating buddy carry
post total time
beegees & blake 24:59
ReplyDeletecaleb & guy 26:47
the will's 29:22
steve (solo) 27:32
justin & brian 29:26
the runs were done together. the 95# overhead walk was done with a barbell and performed simultaneously w/ one person in front and the other partner behind (see pic). on the waiters walk (35#)/farmer carry (uneven weight), the 2-person team would alternate between one another as necessary. the same for the buddy carry; when one fatigued, they would swap out.
steve was the odd-man out. since he didn't have a partner, he modified it as such:
800m run
400m 45# overhead walk
800m run
400m uneven farmers carry
800m run
800m heavy bag carry @ 100#
Whats up CFJ. This is Fleming from Crossfit Hattiesburg. I have corresponded with you guys in the past through emails, and even did a WOD with you guys last August. I check your site and comments out everyday and have noticed the large group of followers you are getting. Well I just wanted you to know that I too follow your site. Its the baddest sh%t out there. As a trainer it was hard finding a routine to follow, and the WODs we have are members do just arent what I wanted. Most of our members like the fast in and out in 30 WODs. So, in December I started following your site religiously. I do the 3 on 1 off, 2 on 1 off schedule. I chose your site due to the awesome programming you guys do. Warm ups and WODs!! Since I started I have noticed big changes in everything from strength, endurance, and recovery. When we did Fran last month, I dropped 3 mins off my time. And to top it off I have gained 4 other members who now come in after the gym closes to do your WODs with me. We freaking love it. So, I just wanted you guys to know the hell of a job you are doing to followers away from Jacksonville. Makes you wonder how many other Crossfitters follow your site. We may even start posting our times up on here. Keep up the good work!!
ReplyDeleteFleming
CFHB
flemdog -
ReplyDeletethanks for the input bro. i remember you vividly. you were in town for leo work, right? you're always welcome here, mi casa su casa.
we have had some hardcore followers lately and its amazing to say the least. but what is more remarkable is the gains they all have achieved. everyone can thank us and cfjax, but in the end, its the doer, the person actually doing these sick demented workouts that deserves the credit.
we would be honored for you guys to post on our site with your scores. we look forward to working out with cfhb soon!