November 9th, 2014

nathan-cirillo-with-son-marcus-dog-kiya-july-15-2014-lead

 Honoring Cpl Nathan Cirillo

If you are coming in today to do this special fundraising WOD, please click on the link below to make your donation.

http://www.eventbrite.ca/e/crossfit-community-in-support-of-cpl-cirillo-tickets-14139370237

 


Teams of four
would form two pairs (if not that many people show, it could just be teams of 2).  Pair 1 will complete 10 alternating deck squats to box jump while pair2 completes alternating push-ups. Then pair1 and pair2 switch roles.  That’s round 1… do two more, then, move on to the 22 couplet for three rounds…

 

For newbies:

 

24 burpees performed as a team (each athletes performs 24… no man left behind)

 

10 – 10 – 10

Partnered alternating deck squat to box jumps/step-ups

Partnered alternating hand-tag push-ups (hold at top of movement while partner descends for next rep…)

 

22 – 22 – 22

Partnered hand-tap sit-ups (partners face each other and tag hands at top of sit up)

Partnered alternating wallballs

 

14 – 14 – 14

Partnered alternating weighted (45/25) reverse lunge (1 rep is reverse lunge on right and reverse lunge on left; switch from partner 1 to 2 after each rep)

Partnered alternating jumping pull-ups

 

24 burpees performed as a team (each athletes performs 24… no man left behind)

 

For CrossFitter’s

 

Buy-in: 24 burpees performed as a team (each athletes performs 24… no man left behind)

 

10 – 10 – 10

Partnered alternating box jumps (30/24)

Partnered alternating handstand push-ups (come out of handstand every rep)

 

22 – 22 – 22

Partnered alternating toes-to-bar

Partnered alternating wallballs

 

14 – 14 – 14

Partnered alternating squat cleans (135/95)

Partnered alternating chest-to-bar pull-ups

 

Cash-out: 24 burpees performed as a team (each athletes performs 24… no man left behind)

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