WOD 04 01 14
A. 1/4 Squats AHAP. Be sure to stay above parallel as to not hurt the knee.
B1. 3×10 reps DB curls in 30 sec
B2. 3×15 reps calf raises in 30 sec
B3. 3×20 rep supinated forearm/wrist curls
C. For time:
Prance 1 mile
30 skull crushers (65/35)
Prance-trot 2 miles
60 BOSU ball squats
Prance-gallop 3 miles
90 Turkish KB getups (as shown in video demo)
Post times, loads, and comments.
04 01 14
APRIL FOOLS. HAVE A FUN DAY!
A. Clean: 7×2. These do not include warm up sets. If you are new to the movement, work with a light load and focus on proper footwork and receiving position from the hang into the squat.
B. Team Pullups (split up if needed) (9 minutes)
C. For time [C18]:
Row 750m
Then, 3 rds:
[12 hang cleans (135/95)
10 box jumps
16 CTB pullups]
Run 800m
Darn it!! Got me again!!! It wasn’t the prance that threw me off too much, it was the distance, ” he can’t be serious “! Is the row and the run a joke too?! Please say yes!
hahahahahahahahahahahahahshahahahahaha I was like WTF I just lost all faith in crossfit
Hahaha you had me at DB curls and wrist curls. Can we still do them?
That prance though…
I beloved him till the BOSU balls
believed*
that is NOT a Turkish getup!
I’m goin advanced on these!! She challenged us, Wade. You just gonna back down??
first who is this, second I’ll do her rep scheme but with proper form with ya anytime!
my first reaction was “squats again!?”
hahah I love this. Don’t forget to gel your hair and put on lots of spray tan before this one!
ps- I’m definitely prancing at some point during this workout, who’s with me?!
I’m in!
I honestly thought curls…this is too good to be true!….and it was.
http://www.youtube.com/watch?v=QbcOXtPOQRs&list=PL2B244AC1A0902DA6
Now that i’ve conquered DU’s I’m leaving Xfit and I’m going to sign up for planet fitness advanced competition hip hop abs team, it was great meeting everyone!
Seriously thought I was going to be puking out my ears with 14.5 last night! Haha!! Nice April Fool’s (I hope…).
Damn. I’m totally driving down to drop in today!!!! 😉
About damned time we did some CURLZ
Perfect Post Open Workout!
I particularly like the kettlebell rows as demonstrated by the young lady in the video.
NEED MORE KETTLEBELL!
Darn! I was hoping that we could do the Plate Dance today. That one’s my favorite!
That Johanna chic is a Prancercise LLC!! So she must be legit.
LOL!!!! PRANCE!!!! LOL!!!
I was going to say, that’s not how I was taught to do a TGU. LOL!!!
I love to prancercise….. After I few adult beverages 🙂
I’m game!