WOD 7 March: Glee/CrossFit mash-up!

07 Mar

Ok…so perhaps I was a little over-tired and under-caffeinated when this occurred to me last night: a CrossFit/Glee mash-up WOD would be kind of awesome.

Oh boy…it totally was (for me, at least!)

In the style of a regular episode of Glee, there was a small amount of comedy relief (me) followed by some musical numbers.

Rehab 3x rounds (music link)

  • 5x box jumps
  • 5x left armed kettlebell swings
  • 5x right armed kettlebell swings
  • 5x left armed kettlebell snatches
  • 5x right armed kettlebell snatches
  • 10x squats

You keep me hangin’ on – team workout for two people: as many partner assisted pull-ups as possible in 6 minutes (music link)

  • Max partner one assisted pull-ups
  • Team push-ups equal to the number of pull-ups by partner one
  • Max partner two assisted pull-ups
  • Team push-ups equal to the number of pull-ups by partner two

Bootylicious/Mercy– a team workout for two people: max deadlifted weight by the pair in 10 minutes (music link/music link)

  • 7x partner one deadlifts, followed by 7 partner one burp-glees*
  • 7x partner two deadlifts, followed by 7 partner two burp-glees

Anyhoo, I was so busy coaching** this session that I completely forgot to take enough photographs. Sorry folks!

Twyla feels the music!
Twyla feels the music!

Finally a boisterous and excitable “welcome” to Ben and Mike from California and Texas respectively.

*Burp-glee: regular burpee, with the addition of the shout of “Glee!” at the top of the vertical jump. Props to Twyla for actually doing this during the workout.

**Ok, I was totally ‘dancing’ for most of the time. Like I said: It was awesome.

(Cheeky ‘thanks’ to CrossFit Invictus for the inspiration for the deadlift/burpee team workout)

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