Had the first ever CrossFit Free in house team comp today. Everything went pretty well. Wods were tough for all and everyone was able to contribute at the same time. Overall I'd say it was a success.
WOD 1: 20 min to establish Max Clean and Jerk
Took my time here and built up maybe a little too slow. Would have liked to get more reps in and be a little warmer. Hit 220#'s for a new pr though so was happy with that. Really wanted 225 though. Damn you Dylan!! Happy for you homey ;).
WOD 2: 25 Min time limit
2k Row
150 Wall balls (20#)
100 Pullups
75 Burpees
All done with a barbell lifted off the floor by 2 teammates while the other 2 teammates work. Weight on bars (275, 185)
Got through 61 burpees. Holding the bar was way harder than anticipated. Was glad to do the work instead haha, girls stepped it up big hanging on to that sucker for a loooooong time.
WOD 3: For Time
Relay buy in (1 teammate completes each of the following. 1 tag in allowed amongst the 4 tasks)
400m run
100 Du's
75 air squats
50 abmat situps
Then....
5 Rope climbs
100 lunges between all 4 teammates (45, 25)
75 slam balls for men 30#, 75 KB swings for women 35#
50 T2B
75 goblet squats each gender (53, 35)
100 box jumps. Each teammate goes one after the other on all sides of the box
Dont remember the time on this but I wanna say it was around 17 minutes, maybe a little over.
Everything in this wod wasnt a problem. Got about 85 DU's unbroken, helped do the last 15 squats and did my share of everything else. Team performed pretty well.
Fun day, was def exhausted after. Rest day tomorrow then back at it on Monday
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