CrossFit East Bay WOD @ GWPC 5-08-09: "Man Overboard"

CF NYC Black Box Man Overboard

WOD @ Ironworks 5-09-08 "Man Overboard" Athlete's Choice

Each athlete will pick one exercise from the list below:

1. Double-Under
2. Kettlebell Swing 35#
3. Feet anchored sit-ups
4. Thruster 45#
5. Push-Ups
6. Tuck Jumps
7. Burpees
8. Wall-Ball 14#
9. Air Squat
10. Jumping Pull-Up
11. SDHP 1 pood
12. Deadlift 95#
13. Dumbbell Clean 12KG
14. Row (someone MUST pick this)

This will be two rounds.

Score is total number of reps. There is no score for the rowing.

The total rowing of all the athletes must total 5K. If there are 10 athletes, each row will be 250 meters (250x20=5000) and there If there are 2 athletes each row will be 1250 meters (1250x4=5000)

Workout:

This is a Version of "Man Overboard" from CrossFit NYC Black Box.

The rower is the 'pace car'.

The time it takes to row is the time you have to do each movement.

Upon completion of the row, the rower yells out "Man Overboard" and the coach calls "Rotate" or "Switch", everyone then moves to the next station.

There is no rest in this workout: as soon as the Coach calls "Rotate" you may start the next exercise. Total score is total reps completed. The row does not count towards points. If you are trying for the highest score, you want to row as fast as possible to prevent others from being able to complete a lot of reps. However the trade-off in metabolic capacity of going full-bore must be considered as well.