Workout of the Day

103119 WOD

A. Warm-up: Coach’s choice

B. In Teams of 2 Perform:

20 Minute AMRAP

20 Calorie Row

20 DB Deadlifts @50/35

20 Burpees

20 Calorie Bike 

20 Medball Cleans @20/14

*Alternate after each movement*

C. Cooldown: 

10 Minute Bike or Row at talking pace 

Followed by…

3×0:30

Pigeon Stretch (R)

Pigeon Stretch (L)

Inchworm to Cobra 

This week’s bonus challenge is: Costume

RULES: Each team will choose its best costume for judging. Costume MUST be worn during 20.4 workout. Not every team member has to dress up, but consideration may be given for participation / uniqueness / durability / creativity and all or none of the above.

SUBMISSION: One 30-second video must be submitted to Kehau ONLY from each team. Videos can include any amount of clips. Editing may only be done on phone. Team captains will have ultimate call on which video should be submitted.

QUESTIONS: Kehau is the sole bonus challenge judge and all questions / complaints should be directed toward her.

LOOKING AHEAD: For the final 20.5 bonus challenge, you may do the workout at any class Friday. We would love for you to still come Friday Night, where we will hold a BBQ and distribute your CrossFit Upcountry In-House Open T-shirts. Final bonus challenge TBA, but will not require working out at Friday Night Lights, as many people have requested to workout at their normal Friday class.

OVERALL STANDINGS:

1. RISE AND GRIND (16)
2. FIREBALLZ (17)
3. TEAM FLEX APPEAL (20)
4. SQUATTING DEAD (21)
5. ALL-BEEF FRANKS (25)
6. WOD WE GET INTO? (25)

103019 WOD

A. Warm-up: Coach’s choice

Every 2 Minutes for 10 Minutes

Thruster x2

*Build to a challenging double, can be taken from the rack or the floor*

C. Three rounds for time

15 Thrusters (95/65)

12 Chest to Bar Pull-Ups 

400m Run

Cooldown:

Quad Smash with roller x1:30 per side