Somehow I managed to get through an entire week of crossfit and decide that one more workout was good. It’s amazing to feel sore and yet still good enough to do six of these things in a row.
Team WOD today. We had a great turnout for Coach Drea… Shaun & Stacy, Nick, Marino & Deana, Monica, Lara, Tim, Jonathan, Caleb, Bri, and a handful of others. We did the standard warm-up for the week and then added in some medicine ball work — deadlifts, shrugs, power cleans, front squats, and squat cleans — before diving into the day’s workout.
Apparently it’s going to be Valentine’s Day for a while this month. 🙂 Today’s was a two-part WOD…
- Score Type:: Rounds and Reps
- Tunnel of Love, For time:
- 1000m row (Partner 1 rows, Partner 2 jumps rope, double or single unders. Every time there is a break in jump rope, both partners must rest 15 sec. Switch on the row every 500m)
- Then, Roses are Red, Violets are Blue, 20 min AMRAP
- 50 Partner Med Ball Russian Twists (Partners are seated back to back and must keep feet elevated off the floor while rotating ball to one another.)
- 40 Partner Med Ball Sit-Ups (Partners must perform reps facing one another. Ball must touch the floor on the ground behind the head on the way down, and must be handed or tossed to the partner to perform the next rep.)
- 30 Med Ball Cleans (Partners may break up the reps as needed.)
- 20 Wall Balls (These are partner wall balls. 5 burpee penalty each time the ball drops to the floor.)
Drea must have thought the medicine balls needed dusting, because I think we had them all pulled off the shelf for this one!
Jonathan and I partnered up again. We finished the first part and sat down to start the 20 minute AMRAP at the 5:30 mark. Lots of single unders and I think I had to break 2 or three times. Jonathan only really broke once on the jump rope, so it went a bit faster.
And then the fun began…
I’m pretty sure that we cheated on our Russian twists with a medicine ball. Back to back, we alternated directions a few times but the best way seemed to be where he’d pass to me on my left (which I’d catch under my arm), then rotate across my torso, and then use my right arm to toss it over my right shoulder (and his left shoulder). That was the most efficient way we did it.
But we definitely didn’t keep our feet off the ground and it got out of control a few times where it went skittering off in some random direction when we didn’t quite get the exchange right. We laughed a lot. Jonathan said he was getting dizzy from the side to side towards the end (we were going pretty fast to get through our last round). But for me, it was definitely a good burn for my shoulders.
From there, we did the med ball sit-ups.
Honestly these got crazy in our third round because I was almost doing a one handed basketball toss before I came all the way off the ground. I think Jonathan caught it in the head a couple of times!
Again, we laughed our way through this. Our last set, we definitely did more than 40 reps but we didn’t want to get up to start our med ball cleans. 🙂
Then there were the med ball cleans. I mentioned those, right? Not awful, but definitely not one of my favorite moves. We made it through ok.
And lastly… partner wall balls. If the ball dropped, we were supposed to do burpees. I’m happy to say that except for one bobble where I had a bad bounce of the wall and Jonathan had to move quickly to intercept, most of our wall balls went without too much difficulty — and there were no burpees to be had. Huzzah!
In the end, when we got to 25:30, we had done two full rounds plus 90 (or more) reps. We definitely kept moving. And laughed a lot. That’s why I keep going back. 🙂
Great work everybody! Fun workout! Hope you all have a fantastic weekend!