11.28.14 Friday

CrossFit Equality – CrossFit

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(No Measure)

200m Run

25 Jumping Jacks

15 Squats

Metcon (Time)

For this class you get to pick and choose your movements! So while you are lying on the sofa tomorrow after eating too much, grab a pen and paper and design your WOD. Here’s the deal:

 From the list below, pick as few or as many sets of movements.

 You cannot use the same movement more than 4 times.

 You cannot split the reps up of a particular movement or benchmark wod. In other words, if you

choose 1⁄2 of Karen for 75 points, you must do 75 wall balls before moving on to the next


 Place them in any order so that their point value totals 300. Think about the sequencing of the


Worth 10 Points (ea set of movements)

20 G2OH w/ Plate (45/25#)

50 Mountain Climbers

20 Russian KBS (53/44#)

20 Sit Ups

Worth 25 Points (ea set of movements)

75 DU / 225 SU

20 Box Jumps (24/20″)

15 Strict Pull Ups or 25 Kipping

800m Run

Worth 50 Points (ea set of movements)

5 Rounds of Cindy (5 Pull Ups/10 Push Ups/15 Squats)

50 Cal Row

75 Goblet Squats (53/44#)

50 SDHP w/ Kb (53/44#)

Worth 75 Points (ea set of movements)

1/2 Karen (75 Wall Balls 20/14#)

30 Snatches (full) @ 75% 1 RM)

100 Sledgehammer Strikes

40 OH Reverse Lunges (45/25#)

Worth 100 Points (ea set of movements)

Full Annie (50-40-30-20-10 DU and Sit Ups)

Run 2400m (1mile + 800m)

Row 2500m

100 Burpees

Wash/Dry Any Coach’s Vehicle