It was great having Radford drop in with us last week. Radford trains at Torrance CrossFit which is owned by CrossFit Games athlete Jamie Hagiya. It was great seeing them both rep our shirts. Jamie will compete at regionals next week.

051918 WOD

A. Group warmup

B. Movement prep

C. “Tabata This with a Teammate”

In teams of two, with only one person working at a time, alternate through the eight-round Tabata (20 seconds of work; 10 seconds of rest) to complete four rounds each. Record total reps. Rest two minutes between each Tabata.

4:00 (8 rounds)

Ground to overhead (95/65) x max effort

4:00 (8 rounds)

Toes-to-bar x max effort

4:00 (8 rounds)

Burpees x max effort

4:00 (8 rounds)

Pull-ups x max effort

4:00 (8 rounds)

Assault bike for calories x max effort

It’s crazy we won a suped-up one of these. We basically won a whole lot of pain. . .  And fitness! Can’t wait to try it out??!

051818 WOD

A. Group warmup

B. Every 2 minutes for 18 minutes

Station 1: hamstring curls x 15-20

Station 2: Side plank x 45 seconds / each side

Station 3: single-leg RDL x 8-10/side

15:00 AMRAP in teams of two, with one person working at a time, partition reps any way to complete full rounds of:

100 double-unders

50 Russian KB swings (53/35)

40 calorie row

30 box jumps (24/20)

20 handstand push-ups

10 snatches (135/95)

Record rounds and reps

“The secret of getting ahead is getting started.” — Mark Twain

051718 WOD

A. Warm up

B. EMOM 30:00 (6 sets) of:

Minute 1 – 12/8 Calories of Assault Bike

Minute 2 – 15-20 SDHP with kettlebells (70/53)

Minute 3 – 6-8 burpee pull-ups

Minute 4 – 100-meter run

Minute 5 – 6-8 / side DB hang clean to overhead (50/35)

If you’re performing this with friends (best way to do so), please start at different stations and rotate through for the 30 minutes.