St. Patty’s WOD


Schedule:  5:30am/4:30/6:30 with St Patty Social POT LUCK to follow ! Bring your fav dish (doesn’t have to be paleo) Open gym is closed. But CF kids is still in session at 3:45pm!!

St. Patrick’s Day WOD #1

Four Stations:
Burpee Box Jumps (24″/20″)
Thrusters (75#/55#)
Row for Calories
Ring Rows (30#/20#)
Follow the all-Irish playlist for some Crossfit musical chairs! When the song switches, you switch exercises. You might get lucky and get a short song, or you may get stuck with a longer one! All songs are between 1:30 and 3:30.

After performing all four exercises (4 songs), there will be a one song rest. Three rounds, score for total reps.

Regular WOD #2

3 Rounds for time:
17 Wall balls
17 KBS
17 Box jumps
17 Burpees

“Adult version” of the same WOD
For time, with partner

17 Wall balls
17 KBS
17 Box jumps
17 Burpees
One partner starts and the second partner has until they complete the exercise to drink 2oz alcohol. Second partner then completes that exercise while first partner drinks. Then move onto next exercise

Partner 1= wall ball; Partner 2=drink
Partner 2= wall ball; Partner 1=drink
Partner 1= KBS; Partner 2=drink
Partner 2= KBS; Partner 1=drink
and so on and so forth…)


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