Labor Day was Monday, so a lot of people took the day off from working out. I was looking to make up for that time spent out of the gym by making the Wednesday night workout a good one!
The athlete needed to complete ALL of the exercises below as fast as possible, but there was a catch! The tasks to complete were:
500m Row / 400m Run / 100 Bicycles (ab ex.) / 30 Overhead Squats / 30 Knees to Elbows / 30 Push-Ups / 30 Thrusters / 30 Knuckles to Toes / 30 Burpees / 3 Laps up the stairs and around the punching bag holding to Kettlebells
Push-Ups and Burpees!
Yeah, they had to do all of that! Here’s what the catch was, though. Tonight we had CrossFit newcomers Nichole and “The Ashleys” come back for another class!!! They’re still very new at this, so I let them pick any three exercises they wanted to skip to shorten the length of the workout for them.
Since Sarah, Dave and Kristin are all regulars, they were only able to skip one of the exercises. But they got to pick whichever one they wanted. The best part for me, was that every single person (except for Kristin!) chose to skip the burpees. Probably because they’re too easy, huh?
The Ashleys dominating on Knees to Elbows
Athlete Results:
Ashley Guy -18:32
Ashley Boomer – 16:54
Nichole Potter – 14:30
Sarah – 14:45
Kristin – 15:43
Dave – 18:15
You guys did a great job, and I hope to see you all again soon!
Smashby's Training Blog 