warm up
800m run
jumping pull ups x 30
clapping push ups x 30
abmat sit ups x 30
air squat jumps x 30
workout
two person team concept:
1776m row each person (3552m total)
accumulate 233 reps of 45# push press
accumulate 233 reps of wall ball shots
accumulate 233 reps of pull ups
tire flip hops x 7 each person (14 total)
post time for score
800m run
jumping pull ups x 30
clapping push ups x 30
abmat sit ups x 30
air squat jumps x 30
workout
two person team concept:
1776m row each person (3552m total)
accumulate 233 reps of 45# push press
accumulate 233 reps of wall ball shots
accumulate 233 reps of pull ups
tire flip hops x 7 each person (14 total)
post time for score
1776m row = each person on the team rows 1776m for an overall total of 3552m.
ReplyDelete45# push press = partition reps in any fashion. complete 233 reps as a team.
wall ball shots = partition reps in any fashion. complete 233 reps as a team. use any size wall ball.
pull ups = partition reps in any fashion. modify if necessary i.e. jumping pull ups. complete 233 reps as a team.
tire flip hops = each person must flip and jump in and out 7 times for a team total of 14.
we would like to thank rob from crossfit daytona for making the trip up today and throwing down with us. thanks for being my partner on this one, rob.
ReplyDeletewe would also like to thank david & nichole from triangle crossfit in north carolina for visiting us! it was great to work with you guys and we wish you a happy & safe holiday weekend.
its a sad day for cfjax, as this is the last workout for jesse noboa aka 'dr. j'. he is moving to naples, florida and will continue his training with crossfit redline. you are a great asset in the gym and one of our top performers...keep up the good work and we hope you have a big, loud, fast fan there with your name on it. we wish you the best of luck and hope to see you again in the future!
I am not sure if I have gone crazy, but I LOVED this workout!
ReplyDeletethanks for giving me what i needed.
ReplyDelete