While it’s true that more than a few people did at least one workout that was the exact same as they had done two weeks ago, it’s also true that those people got to see how the other half lived that day. It also gave everyone who wasn’t able to compete in the Smackdown a chance to see what all the fuss had been about.
With only 1 partner working at a time, complete as many shoulder-to-overhead reps with the barbell as possible. Partners could choose to use either 65lbs, 95lbs, or 115lbs, scaling as necessary. The shoulder-to-overhead meant that any style of pressing could be used – strict press, push press, push jerk, or even split jerk. Each movement had to be complete, so both knees and elbows fully extended at the top.
Each partner worked to get as many reps as possible in one go, and then, once the bar dropped or was put down, that partner had to complete 4 cross-court sprints (50′ one way, so a total of 100′ for each out-and-back) and tag their partner. Only then could the second partner begin their AMRAP shoulder-to-overhead attempt. Partners worked back and forth in this manner for 8 minutes, with the final score being total reps between the two of them. Owing to the number of people, both evening classes were run in two separate heats, so while heat two completed WOD #1, the first heat prepped themselves to take on WOD #2.
Again, only 1 partner could be working at a time. This time however, the goal was to complete the workout as fast as possible. To do so, the same two partners alternated back and forth, with each completing a full round before the other could go. So, Partner A did 12 hand-release burpees, 24 ab-mat sit-ups, and then bear crawled 50 feet (25 feet out and back) before tagging Partner B, who then did 12 HR burpees, 24 sit-ups, and then bear crawled 50 feet (25 feet out and back). Partners were allowed to hold each others feet during the sit-ups, but shoulders had to touch the floor when laying back and hands had to touch the feet when sitting up-right.
Partners went back and forth in this manner until each had completed 3 full rounds. However, there was a 10min time cap put in place for this workout. In order to calculate a final time, a five second time penalty is assessed for each outstanding rep yet to be completed at the moment time is called. So, if Partner A has completed all three rounds, but Partner B still has 4 sit-ups left to complete when time is called, then that team has an additional 30 seconds of time tacked on to their 10 minutes (20 seconds for the 4 sit-ups, and 10 for the bear crawl, as each 25′ length is counted as a single rep).
sorry, I was a little slack during the 7pm class and couldn’t quite get everyone’s weights for WOD 1, or the number of reps completed by all teams in WOD 2 who hadn’t finished by the time the 10min time cap ran out. If you remember, please post in comments and I’ll update accordingly.
Nice work all! Things are starting to heat up for the 2012 CF Games Open which starts in less than a week (first workout will drop next Wednesday). As such, there are a few announcements, some of which concern the Open, some which don’t.
NO Morning Class on Monday
– There will be no AM classes this coming Monday, Feb. 20th owing to the President’s Day holiday.
NO 6pm Class on Friday
– Starting next Friday, Feb. 24th, and for the following five weeks, there will be no Friday 6pm class. There will still be a 7pm class however.
Friday Open Workout
– For those athletes registered to compete in the Open, Fridays at 5pm and 6pm have been reserved specifically to run through that week’s workout. This includes athletes from CrossFit Dupont, CrossFit Balance, and CrossFit DC.
Saturday Open Workout
– Additionally, CFDC will be running registered athletes through the Open workouts on Saturday at 1pm. Again, this will be for athletes from CFDC and Dupont who have registered to compete in the Open.
Make-Up Open Workouts
– If you are unable to make it to either of the above options for the Open workout, please let either of Tom or Chris know, and we will happily try to arrange another time to run you through the workout. However, this only works if you let us know ahead of time – telling us know at the beginning of class Tuesday night that you still need to complete the workout by the next day won’t work (outside of extreme attenuating circumstances, of course).