We have a team workout for today! So pick your teammate, a fun team name and lets get on with it!
wod: 3 rounds for time!
Round 1 – athlete 1 runs 400 meters while athlete 2 does continuous air squats. When athlete 1 finishes the 400m run he then begins continuous air squats while athlete 2 runs 400 meters. Scoring for round one is total accumulated number of reps for the air squats minus 1 point for each 5 seconds of time it took both athletes to run each of their 400 meters.
ex. total of 200 air squats. 4 minutes to run the two 400m sprints. (240sec/5sec = 48 points) 200-48=152 total points.
Rest 5 minutes
Round 2 – athlete 2 runs 400 meters while athlete 1 does continuous kb clean and jerks (1 pood/1.5 pood). When athlete 2 finishes the 400 meter run he then begins continuous kb clean and jerks while athlete 1 runs 400 meters. Scoring is the same as round 1.
Rest 3 minutes
Round 3 – 4 minutes for calories. Each athlete per team must row 2 minutes of time. You can divide the time up however you want.
CF GLI Pictures, sorry this took so long. Some are bad but I just posted them all anyway.
http://juntgen.smugmug.com/CrossFit/Great-Lakes-Invitational/16057258_K6Hju
Dave, I am so glad you got some quality pictures of “The Smarrelli” (see page 4).
Nice pics. I also am encouraged that your were able to get a an infamous “Smarrelli” pic.
You can get one signed if you would like!
Hey All! We are still waiting for Paleo Challenge Pics. Some participants were out of town and I caught up with them to get them to send in their proof of success! Sorry but most likely the winners will be announced on Monday! Sorry about the delay, we wanted to make sure that everyone gets in.
As a bonus for your patience, CFC has decided to sweeten the pot of winnings to a total of $100 to be divided between the winning female and the winning male!!! Yeah!!
You know what is sad – the dorky thumbs up pic may be the best one of the day. Can’t wait until the others are posted on the blog.
Chris – Way to kick a man when he’s down.
Double bonus points for someone who can finally take a good picture of me. If that’s possible.
I like the dorky thumbs picture. It captures your personality very well…
Liin,
Can you put this WOD on Beyond the Whiteboard
Matt and my totals where 111 +6+72