Group WOD Times:
8am or 6:15pm
If you do not have a partner please attend one of the group times and we will pair you up with another athlete.
*Please note we have CFkids today from 4:00-5:45 (Advanced Kids 4:00-4:45, Kids 4:45-5:15, and Preschool 5:15-5:45) and the box is closed to adult WODs during that time period.
*OnRamp times today:
9am, 5:45pm, 7:00pm
“Pet Rock”
For time:
Buy-in 1600m relay row (200m at a time)
40/40 Knees to elbows
30/30 Push-ups
50/50 Anchored abmat sit-ups
40/40 Box jumps (24 inch/20 inch)
60/60 Push press (45#/35#)
Cash-out 1600m relay row (200m at a time)
*For this workout you will have a pet rock, the pet rock will be a 1 pood kettle bell for both women and men. One person will be doing the work, while the other one will be resting holding the “pet rock”. The pet rock does not liked to be dropped, so if you do drop it you must immediately do 10 burpees, each person, before continuing on. You can hold the “pet rock” by any means necessary as long as it does not touch the ground. Only idea not aloud is laying on the floor with the kettle bell on top of you and you may not physically sit down on anything while holding it. Have fun with this workout and get creative with how you hold the pet rock!
Fine Print Rules:
1. Only one partner can be working at a time. Each partner does the total amount of reps posted before the other partner works. For the row the partners switch every 200 meters.
2. The other partner must be holding the KB while the other partner works. The KB can NEVER hit the ground.
3. If the object is placed on the ground at any time, each person must immediately drop to the ground and do 10 burpees each.
4. Buy-ins and Cash-outs are always a part of the total time of the WOD. And YES the pet rock IS held during the buy-in and cash-out. 😉
OnRamp
“Annie”
50-40-30-20-10
Double-unders (sub 3x singles)
Sit-ups
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