Two years ago I went and watched the CrossFit Games held at "The Ranch" in Aromas. The setting was rustic and simple
Look at us now!
Catch the rest of the episodes the next two Wednesdays (Sept. 21 & 28) at 5 pm on ESPN2
METCON: "21's"
For time:
-20 For time:
-20 Double Unders and 1 Sit Up
-19 Double Unders and 2 Sit Ups
-18 Double Unders and 3 Sit Ups
-17 Double Unders and 4 Sit Ups
so on and so forth until...
-1 Double Under and 20 Sit Ups
-20 For time:
-20 Double Unders and 1 Sit Up
-19 Double Unders and 2 Sit Ups
-18 Double Unders and 3 Sit Ups
-17 Double Unders and 4 Sit Ups
so on and so forth until...
-1 Double Under and 20 Sit Ups
13:54 PR - Beat my last time by a big 6 seconds. Woo hoo!
AND THEN... Brad talked me into a training workout with the Fairfield SWAT Team!
We did a partner WOD of:
A 300 meter row done concurrently with:
AMRAP in 15:00:
- 3 Burpee Pull Ups
- 6 Wall Balls Me 14#/10', Brad 20#/10'
- 9 Box Jumps (20")
Brad started out rowing while I started in on the AMRAP. As soon as he hit 300 m we swapped and he picked up where I left off on the AMRAP while I rowed 300 m. When I hit 300 m we swapped again and so on and so on for 15 minutes.
We came in 1st place!
TOTAL: 12 ROUNDS + 3 BURPEE PULL-UPS
I had a great time competing with the SWAT dudes! So, Fairfield PD, next time you have a SWAT call out, feel free to give me a call...
