"101"
Teams of 3
12 min/AMRAP400m Row
Push Ups
KB Swings
Example with Team Color: Mr. Pink rows 400m while Mr. Blue does Push Ups and Mr. White does KB Swings. Once Mr. Pink finishes his row, the team rotates to the next exercise. Total reps are counted with the highest total winning.
(Teams of 2 will complete rotation of 400 to Push Ups then 400 to KB Swings.)
Posts
12 comments:
Looks like a fun one! But, I'm giving the shoulders a break today.
Have a great WOD & weekend everybody :)
Solid times as always at OTG! Great job to both teams and a big thanks to the coaches!! Hope to be back on Monday!
Hey Mark or Brett. Would you be able to send me one of the pictures you took today? I have to submit a picture of myself for my online Masters Course. That would be fantastic!
Great times at the OTG this Sat morning. Fun having the team of three.It was a nice change, but still tough.
Great job Doug, Caleb, Jackie and Jen.
Mark and Brett, nice having you both there, thanks for pushing us and for the help trying the muscle up. SO CLOSE. I feel it hopefully next week, I can Taste it.
Enjoy the rest of the weekend.
The Breeze is going to be blown up onto the rings for a muscle up next week. Stay tuned for that one!
Great times this morning-have never done a team WOD before today. It was fun, refreshing. I like the extra push that the team gives.
Proud to introduce CF OTG to our friend, Hank this morning....such a tremendous group of ppl and terrific coaches (Brett & Mark)...so enthusiastic and encouraging...everyone should be so lucky to be a part of our OTG community!
Enjoy the weekend everyone! C u all on Monday!
Breeze - I hope I'm there for it! Can you post that delicious Paleo bar recipe for everyone?
Great time at W'town this morning!! Brought back some old memories of Saturday Team WOD's with a handful of 'originals'.
I'm feeling a blogcast coming on....
Had a blast with the EHT crew this morning! It's always fun to have a front row seat to the Paul and Bambi show! Too funny...
E'one did great and I think this WOD was tougher than e'one anticipated...you guys put out some real effort and put up some great numbers!
I hope Hank got a good taste of what CrossFit is all about!
How's this...
Bar Recipe:
Very Cherry Bars (from Enlightened Cooking)
1/4 C roughly chopped dates (whole dates; not pre-chopped)
1/4 C dried cherries
1/3 C toasted, cooled almonds
1/8 tsp cinnamon
Place dates and cherries into a food processor and pulse until they form a sticky paste. ;; Remove the paste and set aside in a bowl.
Add the almonds and pulse until they are finely chopped.
Add almonds and cinnamon to the cherry-date paste in the bowl. ;; Knead with your fingers until the nuts are incorporated.
Divide the mixture in two and put the two halves onto separate pieces of plastic wrap. ;; Shape into bars and wrap. ;; Store in the refrigerator.
Easy-enjoy!
Here's the link & nutrition info from the Very Cherry Bars
http://enlightenedcooking.blogspot.com/
Nutrition per Serving (1 bar): Calories 207; Fat 9.4 g (sat .8g, mono 5.2g, poly 3.1g); Protein 3.9g; Cholesterol 0mg; Carbohydrate 24.9g; Sodium 0.4mg.
THX Bambi and Michelle!!
'The Gift's' pancake recipe is delicious & so filling! I will be making these daily for a while. Please keep posting good Paleo recipes please! I need options.
Check out the beast of the east wods. All I can say I
is holy shit.
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