WODs
 | Wed, Dec 30 2015 |  |
| Row/Bike Static Hold WarmUp | 151230 Summary | 10x10 EMOM KB Swings | Avalon CrossFit Throwdown Partner WOD #1 | 5-4-3-2-1 Thrusters - HSPU |
Row/Bike Static Hold WarmUp
(Check In)
Row/Bike 2 minutes,
Rest 2 minutes alternating every minute between Planks and 3rd World Squats
Row/Bike 2 minutes,
Rest 2 minutes alternating as between Hollow Rock Hold and Superman
Row/Bike 1 minutes,
Rest 1 minutes alternating every 20 seconds between HS Hold and Bar Hang
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151230 Summary
(Time)
:30
Warmup
Row/Bike 2 minutes,
Rest 2 minutes alternating every minute between Planks and 3rd World Squats
Row/Bike 2 minutes,
Rest 2 minutes alternating every 20 seconds between HS Hold and Bar Hang
Row/Bike 1 minutes,
Rest 1 minutes alternating every 30 seconds between Hollow Rock Hold and Superman
:40
10x10 EMOM KB Swings
:55
5-4-3-2-1
Thrusters - HSPU
**Thruster weight is 55% 1RM C&J OR 95/65, whichever is higher***
:10
Avalon Partner WOD #1
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10x10 EMOM KB Swings
(Reps, Rx+, Rx2, Rx3)
10 Minute EMOM:
10 KB Swings
Rx+: (2) 53/35
Rx: 70/53
Rx2: 53/35
Rx3: 35/26 (Fitness/BootCamp weight)
Planned: Fri,Mar28,2025 Wed,Mar26,2025 Mon,Mar24,2025 Tue,Oct2,2018 Tue,Mar20,2018 Wed,Dec6,2017 Tue,Jul11,2017 Wed,Mar9,2016 Wed,Dec30,2015 Wed,Jun3,2015 Tue,Mar10,2015 Wed,Feb4,2015
| Sarah | 100 Rx2 | @35 | | Duane | 100 Rx | @70 |
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Avalon CrossFit Throwdown Partner WOD #1
(Time)
Partner WOD
Must Complete in Order For Time:
Partner A must row 500M while 215/125lb front rack is held by Partner B...
then
Partner B must row 500M while 215/125lb front rack is held by Partner A...
then
Strip the bar down to 125/75
Complete 50 Burpees while 125/75 is held overhead
*Note- Bar will start with Front Rack weight. Teammate can help get bar in position, however, ROW/Burpees cannot start until bar is in position. You can split up the burpees between both teammates, however burpees can only happen while the bar is held in the appropriate position by the other teammate. Bar can NOT touch the floor during the weight change or at any point after the initial clean or there is a 10 burpee penalty for BOTH teammates that must be completed before the bar is picked up. If the bar falls below the shoulders during the row or if the bar drops below the top of the head during the burpees, row and burpee movement MUST stop until bar is back in position.
| Sarah | 4:00 | Solo; held 125 for 1 min, then 10 burpees, held 125 for 1 min,10 burpees, 125 for 30 secs, 5 burpees | | Duane | 10:52 | 185/135/95/45 |
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5-4-3-2-1 Thrusters - HSPU
(Time)
CrossFit
5-4-3-2-1
Thrusters - HSPU
***Thruster weight is 55% 1RM C&J OR 95/65, whichever is higher***
Fitness BootCamp
8-8-8-8-8
Plate Burpees
Goblet Squat To Squat Press
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