Saturday, July 27 WOD

Team WOD: 5 rounds of the CFA Gauntlet for time while accumulating points at the WOD Spot…

  • CFA Gauntlet
    • 5 Thrusters, 95/65lbs
    • 5 Kettle Bell Swings, 2/1.5 pood
    • 5 DeadLifts, 245/165lbs
    • 5 GHD Sit-Ups
    • 5 Calorie Row
  • WOD Spot
    • Box Jumps, 24/20″ = 3 points
    • Wall Balls, 20/14lbs = 3 points
    • Burpees = 3 points
    • Double Unders = 2 points
    • Step-ups, 24/20″ = 1 point
    • Wall Ball, 14/10lbs = 1 point
    • Single Unders = 1 point

The Rules:

  • Teams of 4 or 5 line up and move through the CFA Gauntlet.  Once teammate 1 clears station 1, teammate 2 can begin and so on.
  • The clock stops when all teammates complete 5 rounds of the CFA Gauntlet.
  • As team members finish a round, they can accumulate points at the WOD Spot while waiting to begin the next round.  Teammate 1 can begin the next round once the last teammate clears station 1.
  • Score as many points as possible at the WOD Spot while waiting to begin the next round.

Scoring:

  • Your score is based on how quickly your team completes 5 rounds of the CFA Gauntlet as well as how many points are accumulated at the WOD Spot.
  • Subtract 1 second from your CFA Gauntlet time for every point scored at the WOD Spot.

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!

CrossFit Journal

CrossFit Kids

CFA Coach Fun Facts

Claim to Fame: Monkey-like power to bodyweight ratio

Coach Pozzetta

Foodee

Random Recipe

thai spiced turkey burgers

Get The Recipe »