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Bandit CrossFit WOD–Friday, September 9, 2016

Bandit CrossFit – CrossFit

Last Beach Brawl event is up today.

We will repeat these next week. Thank you to everyone in the gym who is helping our people get ready for this event!

We hope you can come next weekend to watch and support our Bandits:

Individuals on Saturday:
Sam, Donnie, Misty, Lauren, Chad

Teams on Sunday:
Jennifer, Emma, Danielle, Sylvia
Rachel on a team with BoxLife friends
Dale on a team with Iron Sharp friends

Competition will be from around 8:30 am–4 pm both days. We usually try to go out and eat after both nights. We would love to see you there!

View Public Whiteboard

Warm-up

1: Metcon (No Measure)

5-10 MIN AMRAP

:30 Samson Stretch (each side)

10 cal row, bike, ski

10 sling shot squats, tempo 33×1

Strength

2: Front Squat (15 MIN to find 1RM)

2.2: Front Squat (6 MIN E2MOMx 3 reps @ 85% of today)

Conditioning

3: Beach Brawl 2016–Event 4 Triplet (Scaled Indiv.) (Time)

15 Hanging Knee Raises

21 Box Jump Overs, 24/20

10 Shoulder to Overhead, 115/75

15 Hanging Knee Raises

15 Box Jump Overs, 24/20

10 Shoulder to Overhead, 115/75

15 Hanging Knee Raises

9 Box Jump Overs, 24/20

10 Shoulder to Overhead, 115/75

Description: Athletes will begin the workout on the start mat. Once the workout begins, they will go to rig and perform the hanging knee raises. When they are done with the knee raises, they will advance to the box jump overs. Once the box jump overs are complete, they will move on to the barbell and perform the shoulder to overhead. Athletes will progress through all 3 rounds of the workout in the same pattern. The workout is over once the athlete reaches their mat.

For time, 10 MIN CAP

Standards: https://pensacolabeachbrawl.com/wods/#1472905746770-00430f8f-ab45

3.2: Beach Brawl 2016–Event 4 Couplet (Team Scaled) (Time)

30 Partner Med Ball Sit-ups, 20#

30 Thrusters, 95/65

30 Partner Med Ball Sit-ups, 20#

30 Thrusters, 95/65

-switch

30 Hanging Knee Raises

50 Front Squats, 95/65

30 Hanging Knee Raises

50 Shoulder to Overhead, 95/65

Description: Athletes will begin on the starting mats. When the clock begins, Partner 1/2 will go to med ball sit ups and perform the reps. The ball must touch the ground and at the top of the rep it must be handed off, not thrown (see standards below). Mixed teams may send any combination of athletes. After the last med ball sit up, they will move to the thrusters and perform the reps, breaking them up between the two as needed. They will progress through the second round of the workout in the same fashion and when the last thruster is complete, they will advance to the starting mats and tag Partners 3/4 to finish the second half of the workout.

Partners 3/4 will perform the hanging knee raises, breaking the up between the two as needed. They will then move on to the front squats and perform the reps. They will progress through the second round of the workout in the same fashion and when the last shoulder to overhead is complete, they will go to the start mat. The workout is over when both athletes touch the mat.

For time, 10 min cap

The post Bandit CrossFit WOD–Friday, September 9, 2016 appeared first on Bandit CrossFit.

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