Archives: The Bean (Sat) 8/11 – CF WODs

Date: Saturday August 11, 2018

Time: 07:00


QIC: kodak

The Rabbi




An overwhelming barrage of social media posts last weekend gave notice to Kodak that the CrossFit finale could be an interesting inspiration for his Sophomore Q. 

Waiting at AO for the start were two of the fittest athletes in the PAX (The Rabbi and Mary-Lou) so this large Clydesdale knew he was gonna put some hard work in to keep the boys entertained. 

Warm-up (modified rugby warm-up):

  • SSH
  • Squats
  • Mosey
  • Lunge w/ twist
  • High knees
  • Butt kickers
  • Karaoke
  • Fwd/Bkwd shuttle run

Mosey to park


WOD ‘Cindy’ (5x):

  • 5 pull ups
  • 10 merkins
  • 15 squats

WOD ‘BeckyJo’ (modified ‘Kelly’ w/ inspiration from a little bit of ‘Stacey’): (3x)

  • 400m run, 15 burpees
  • 400m run, 10 burpees
  • 400m run, 5 burpees

Mosey to tennis courts


Ground work/ Combined Animal movements:

  • Bear/Ape walks
  • Crab/Caterpillar walks
  • Duck walks/Broad jump

Mosey to Bean 

  • Flutter kick

COT; out.