Monday, April 27, 2015

Congratulations to Andrea who is competing in the 2015 CrossFit Games Masters Qualifier, which started Thursday and ends today at 2 p.m. This is the second consecutive year that CrossFit has held the qualifier, and it’s the second consecutive year that Andrea has advanced. Keep up the great work, Andrea; you inspire us!

042715 WOD

A. 6:00 AMRAP in teams of two

100 meter run with med ball (switching at 50 meters)

5 burpee chest throws with med ball (5 each, approx 8′ from one another)

10 med ball throws over pull-up bar (10 reps total)

15 med ball sit-ups (15 reps total)

B. Front squat

Take 5:00 to build to 75%, then:

Set 1 – 3 reps @ 75%

Set 2 – 2 reps @ 80%

Set 3 – 1 rep @ 85%

Set 4 – 3 reps @ 80%

Set 5 – 2 reps @ 85%

Set 6 – 1 rep @ 90%

Rest 2 minutes between sets

(Strength courtesy of CF Invictus)

C.  For time:

30 thrusters (45/35)

10 toes to bar

20 thrusters

10 toes to bar

10 thrusters

10 toes to bar

Buy out: 35 burpees

(Metcon courtesy of CF Freemont)

>> On-Ramp

For time:

30 dumbbell thrusters or air squats

10 leg raises

20 dumbbell thrusters or air squats

10 leg raises

10 dumbbell thrusters or air squats

10 leg raises

Buy out: 25 burpees