*Complete 1 Minute for Max Reps of each of the above exercises (Row for Calories). No Rest Between Exercises, Rest 1 Minute Between Rounds, Complete 3 Rounds.
Just remember when doing your runs that it could be MUCH worse.
BGI South
4X 400m Sprint
4X 500m Row
Rest as needed between intervals. Any order, but must complete all 8 intervals.
All the trainers (except Jmac) have returned from Cali. We had a great experience. We were able to see old friends from FL, GA, and AL and also meet and share ideas with other CrossFitters from around the WORLD.
We are very proud of both Dana and Jenni for their efforts and accomplishments! They were 2 of just 72 women invited, from around the world, to perform in this amazing event.
Unfortunately, with the luck of the draw of the 8 events, they were required to start with a 7k trail/hill run followed by max weight deadlifts. Neither event are they particularly strong at so they were eliminated without the opportunity to perform the workouts they would have excelled at. I have a sneaky suspicion they both will be attacking their weaknesses headlong and return next year even stronger and faster than they are now (which is pretty damn strong and fast!)
The first part of the hill run for the team event. Believe me when I say that the photos and videos don't even come close to giving this monster justice.
BGI NORTH
WOD - A
Back Squat/Front Squat 5-5-5
Front Squat/Back Squat 1 x 15-20
3 Rounds
50 Double Unders
200M Weighted Run
10 Strict Pulls
15 Toes to Bar
WOD - B
Partition As Needed
800M Weighted Run
120 Squats
60 Toes to Bar
40 Strict Pull-Ups (60 Kipping or Band)
BGI SOUTH
WOD -
"Games Chipper" (Slightly modified)
10 Cleans (M:135#, W:95#) 15 Toes to Bar 20 Box Jumps (M:24", W:20#)