5 Bench Presses, as heavy as possible
250m Row for time
This is a slight variation on a WOD we’ve programmed a few times over the years. Work up to as heavy a load as possible on the Bench Press while still making all 5 reps. Your score for the Bench Press portion is the total poundage moved for all 5 work sets. However, if you miss a rep and only complete 4 then you score a 0 for the Bench Press for that round. There is no time component for the entire round, but you’ll score each 250m Erg sprint. The intent is to go all out on the row. Set the monitor up to count down 250m and score your time for that as well. Rest as needed (probably at least 3 minutes) between rounds. Score total pounds moved in sets of 5 and total time for the Erg sprints.
- In case you missed it, check out Coach David‘s new post at Inside the Affiliate, “How To Give Newbies Their First Taste of CrossFit.” It’s a fun, interesting read!
The 2016 CFSBK CrossFit Open Intramural Team Competition
Teams are encouraged to coordinate class times, wear fun outfits, and talk smack. Have fun with this! Again, this isn’t mandatory, so if you just want to do the Open workouts on your own, you can. If you’re interested, sign up here, and get ready to rumble! You will have to be officially registered for the CrossFit Open to compete in the intramural team competition, so go here to sign up if you haven’t already.