Happy 4th of July with the 1776 WOD!

One good holiday deserves a team workout, right? And Crossfit Continuum loves reasons to get together to celebrate the holidays. Even National Explosives Day. πŸ˜‰

Coach Larry got us all together today for the 1776 workout. This is 1,776 reps done by a team of three people. You can do no more than 200 of each of the 12 different movements. And each team member must do at least 25 reps per movement done.

IMAG0308The 12 categories of movements were:

  • Kettle-bell swings (53/35#)
  • Box jumps (24/20″)
  • Air squats
  • Push-ups
  • Pull-ups
  • Burpees
  • Sit-ups
  • Calorie row
  • Double-unders (or 2x singles)
  • Wall balls (20/14#)
  • Push press (75/55#)
  • Hanging power cleans (75/55#)

I worked with Dan & Jonathan. Ev worked with Mickey and AJ. And we had a ton of folks show up. I didn’t count heads, but I’d guess we had about as many groups of 3 as we did on Saturday. So 7 or 8 teams working.

We warmed up with a variation on the PVC pipe balancing game. Everybody got in a circle and Larry would yell right or left and we’d have to leave our pipe standing on end so the next person could grab it and we could grab the one left behind. Always entertaining. πŸ™‚

And then it was off to the races. Dan, Jonathan, and I had a rough plan to do 100 or 200 of all the movements except for burpees and then we also dropped hanging power cleans.

We did:

  • 20160704_103832100 KBS
  • 100 sit-ups
  • 100 box jumps
  • 100 calorie row
  • 200 air squats
  • 200 double-unders (or singles)
  • 100 push-ups
  • 100 wall balls
  • 100 pull-ups
  • 100 push press
  • IMAG0307100 more box jumps
  • 100 more push-ups
  • 100 more sit-ups
  • 100 more of something else (it’s a blur)
  • 100 more calorie row
  • 76 KBS

It took us nearly 77 minutes to complete it all, but we were moving pretty well. I don’t think I slowed anybody down all that much. But it was entertaining.

Ev & the girls took a bit more than 80 minutes I think to complete everything, but they were doing awesome. We were the last two teams done and that was fine.

Everybody kicked butt today, so it was a fun one to work our way through. No running and that was just fine by me. πŸ™‚

Hope you all have a fantastic 4th of July!


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