Buy 1 Get 1 Free

Brian and I hit up 2 free weekend workouts today. SB Crossfit and Crossfit805 do this every weekend. Check it out.

(1) 10:00 AM

Max Reps in 2 min / Rest 2 min

Situps
Pushups
Squats
Supermans

Then

3 X 400m runs

I was foolish and didn't record my scores. My estimates are:

75
50
85
30

The supermans were easy... just really slow. These didn't fit the circuit very well. Also, I will be praying that the 400m runs weren't a phenomenally bad idea. My knee will tell me tomorrow morning...

(2) 12:00 PM

5 rounds

100 ft walking lunge
Max pullups
20 pushups

Score = total pullups / time

Pullup scores: 20 15 13 13 15
Time: about 18-19 minutes
Score: 3.97

My pullup score were pretty strong. Pushups destroyed me! I'm sure the 50 I did for workout (1) made a difference... still, I need to get stronger!

Intervals

WOD:

1 min Deadlifts (135 lbs)
500m Row Sprint
2 min rest
1 min Weighted Situps (32.5 lbs)
500m Row Sprint
2 min Rest
1 min DB Thrusters (35 lbs each db)
500m Row Sprint
2 min rest
1 min Weighted Dips (25 lbs)
500m Row Sprint
2 min rest
1 min Jumping Bar Squats (45 lbs)
500m Row Sprint

Keep track of total reps for each round. For every 15 seconds it takes to complete the row, subtract 1 rep from your score. Your total score is all of your reps added together (including subtractions from the rowing)

My scores:

13
1:45
18
1:45
18
1:51
8
1:47
28
1:44

Total reps = 85
Total row time = 532 seconds
Number of 15 second row intervals = 35.5

TOTAL SCORE = 49.5

Comments: This circuit was really awkward to do in the gym. It would be much better in a legitimate crossfit facility with enough people involved to count reps and keep time for you. Nevertheless, it was excessively fun... you know, in that lucidly recalling what you had for lunch kind of way.