So today is Saturday. The day began with an 8am indoor soccer game for my youngest and then I headed in for the team workout at CrossFit Continuum.
We had a great turnout today – probably 16-18 folks. So we worked in teams of 3 or 4 for the workout. I worked with Adi and Adrienne, which was fine. Isaac & Nancy, Stacy & Shaun, Megan & Caleb, Clare, Brent, Evan, and a bunch of other folks were there too.
We started with a 400m run and then a Jimmy-style warm-up… high knees, butt-kickers, knee hugs, spider-man lunges, etc. It was entertaining as always.
And then we were off to the races with a 40 minute AMRAP:
- 50 Cal bike/row
- 40 Double Unders/single unders
- 30 KBS 53/35
- 20 Front Squats 135/95#
- 10 HSPU/ push-ups
Partner 1 is running 400 m Partner 2 and 3 are working their way through the chipper. When partner 1 returns from 400 m run, partner 2 will run and partner 1 will continue chipper with partner 3. Partition reps as needed throughout the chipper.
- Each 400 m run = 3 white poker chips
- Each completed Rd = a black poker chip (worth 5 pts)
We were supposed to tally up how many chips we had at the end. It didn’t really matter, but it was kind of fun nonetheless.
Adi started with a run and I rowed. I ran at least 4x and rowed at least 3x. It got all muddled after a while. Beyond running and rowing I did 10 reps of 115# front squats and some single-unders. That’s really it.
Mostly I just ran and rowed. And I did run. At least a mile and a quarter I think. Ran most of it, all but one round.
And now I’m tired. 🙂 I didn’t feel too bad though when I saw Adi & Adrienne trying to get to 50 calories on the assault bike in that last round. They struggled mightily with it. After rowing at least 120 calories, I was ok with letting them go at the Devil’s Trike. 🙂
Good work everybody! Thanks for a fun workout!