WoD - Jun. 15, 2017

For Time

30 Rig to Rig Front Rack KB Walks 2/1.5 pood, one in each hand

(while partner holds high plank position weighted 35/25#) 15 each

60 synchro hollow rocks 

( both partners have to move that the same time in the same direction)

120 Wall Ball Hamstring pull-ins 20/14#

( While one partner is performing the wall ball hamstring pull-ins the other partner is holding a reverse back bridge. One partner can only do a maximum of 10 reps at a time.)

180 lunges standing on plate 55/35#

(The first partner will lunge forward and down touching the back knee to the ground, then returning to the plate in one motion. While one partner is lunging the other partner is running 150 meters, when they return the partners have to switch. The goal would to run as few times as possible.)

28 minute time cap



Register for this Class

New to CrossFit? Learn more & join us for a Free Calgary CrossFit Class today.

Leave a comment with how you did on this workout.

Important News & Events

  • AI’s Southside Brawl

    WHAT:  Mixed Teams: Male/Female Competition RX & Scaled Division $200/team (includes athlete shirt + swag…

    Read the full story
  • Start CrossFit with our Fundamentals Class

    Register for our upcoming Weekend Fundamentals classes

    Read the full story
  • Holiday Hours – December & January

    December 24th – CLOSED December 25th – CLOSED December 26th – CLOSED January 1st –…

    Read the full story
View All News & Events
  • CrossFit Success Story
    Tracy Carnell – Program Design Client

    Increase the speed of results with personalization

    Read the full story
  • CrossFit Success Story
    Kat Laforet – Program Design Client

    How individualized program design helped Kat move from CrossFit newbie to a competitor

    Read the full story