Reebok Crossfit One

Partner Versus WOD:  For time on each effort:

650M Row vs 50 Burpees  (5 min cap)
Rest 2 minutes between switching partners.
50 Burpees vs 650M Row  (5 min cap)
Rest 2 minutes
600M Run vs 40 Kettlebell Swings (24/16)  (5 mins cap)
Rest 2 mins between switching partners
40 Kettlebell Swings (24/16) vs 600M Run

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Another versus WOD!  The most important thing when you get to the gym today will be to size up your competition and pick properly.  Picking someone with whom you cannot possibly compete will not make this workout very pleasant.  Picking someone who cannot provide a challenge will make this workout too pleasant.  But if you find that someone, that one person who can give you what others cannot, then you both have something special.  Rowing against Burpees and then Burpees against Rowing.  Running versus KBS and then KBS versus Running.  Everyone will perform all of the exercises thus putting them all on the same playing field.   Don’t get it twisted, this is a competition.  When you feel like you are slowing down, that is when your “partner” is making his/her move…

Make sure you are all out of bubble gum,

CG

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Lieutenant Andrew Richard Nuttall

WOD:  “Nutts”:  For time:

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10′
200 Double-unders
Run 400 meters with a 45lb plate

If running cannot happen due to construction, the WOD will finish with a lap around the building with a medicine ball (20/14) exiting out of the side entrance of the building (Sovereign Bank entrance).

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Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Some workouts are named after the original/outstanding women of CrossFit.  Some other workouts are named after men and women who have died in the line of service and they are called “Hero” WODs.  Give it hell.

Not for you today, but for him,

CG

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...but no cigar. RCBB: 1. Awesome people: 1.

Strength:  Clean Pull:

1×4 75%
1×4 85%
1×4 85%
1×3 90%

Partner WOD:  For time:

150 Burpees

Before the 150 Burpees can be done both athletes must complete:

6 rounds of Tabata Air Squats.
Rest 1 minute
6 rounds of Tabata Push Ups
Rest 1 minute
6 rounds of Tabata Row (meters).
Rest 1 minute

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The strength cycle is quickly coming to a close.  There are 3 more weeks of Back Squats and Clean Pulls.  Get ‘em while they are still hot and use them to your advantage.  For these Clean Pulls be sure to make your reps touch-and-go, meaning you don’t ever rest the bar on the floor.  This workout was originally all of the Tabata sets you see, but with only 80 Burpees for time.  Then it became 100, then 80 again.  Then it became 120, then 100 again.  Finally 150 Burpees between two people after 9 minutes of Tabata came off like a number with which everyone could be happy.  Taxing the legs, then the arms, then both seems to be the proper way to do a few Burpees.

Gotta warm up that engine,

CG

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