Sandyspringscrossfit

Partner WOD!

3 rounds for time of:

500m Row

Burpees

WOD is scored by number of Burpees performed. While one team member is rowing the other is performing Burpees. 

In case y'all missed it we're trying to put together some teams for the Affiliate Workout at The Garage: A Crossfit Gym in Woodstock.  It'll be three workouts on April 17th.  Please let us know today or tomorrow whether you would like to enter the competition or not.  While the workouts are hard, they are  very doable.  There are scalings available for any level of Crossfitter.

The workouts are:

Workout #1

Chipper Style, In order, work to be split equally between male/female, but you can split it unequally between the two men, and the two women; only one male and one female working at a time.

200 Burpees

200 Wall Balls (20#/12#)

200 Pull-Ups

200 Double Unders

4 - 400 M Runs

200 Thrusters (95#/65#)

Workout #2

Any Order, ANY split, so men can do the lower weights as well, one male, one female working at a time. ANY ORDER. ANY ORDER.
100 - 95# overhead anyhow
100 - 65# overhead anyhow
200M - Overhead Walking Lunge Step with 45# plate
200M - Overhead Walking Lunge Step with 25# plate
100 - 225# Dead-lift
100 - 135# Dead-lift
100 - 1.5 Pood KB Swing
100 - 1 Pood KB Swing



Workout #3
Top Six Teams Only
Any order, any split. One male and one female working at a time.
2 Mile Run (using our 800M loop)
200 Sit-Ups
200 Pull-Ups
200 Ring Dips
15 Muscle Ups

Join us for CFSS Family Dinner at Teela Tacqueria tonight at 7:15 p.m.
-Paul Siegel