Regional WOD #4

7
Jun

Regional WOD #4

100 Pullups
100 Kettlebell Swings (53/35#)
100 Double Unders
100 Overhead Squats (95/65#)

25 min time cap

Dan staying focused on the rower

58 Responses

  1. Patrick

    Push Press 1x
    95-115-135-155f-155f-155f
    I did learn to grip a little wide (not much)

    100 Pullups
    100 Kettlebell Swings (53#)
    100 Double Unders
    100 Overhead Squats (95#)

    made it to 51 OHS in the 25:00 cap

    I really liked this one. After a wod like this you are spent from head to toe.

    1. Corinna

      Awesome job Pat! There were guys who did not finish this WOD at Regionals and they were in the top 60 for Canada East so well done indeed!

  2. Maria

    WU x 2
    Strength Back Squats
    3 x 45-45-45-45-45
    WOD Scaled

    50 Pullups
    50 Kettlebell Swings (25#)
    50 Single Skips
    50 Overhead Squats (35#)

    time 16:00

    I kind of enjoyed this workout.

    1. Kerri

      Hey Elissa! I left your clothes at the gym in the office from the UFC party night ahahha. I figured you may want them at some point and I haven’t seen you πŸ™

  3. WU x 2
    Strength – overhead squat x 5
    45,55,65,70,75

    WOD Scaled 1
    75 Pullups (yellow band)
    75 Kettlebell Swings (40#)
    250 Single Skips
    50 Overhead Squats (65#)

    time = 25:00 (mist it by 4 overhead squats)
    I enjoyed this wod

  4. Jamie

    CFWU x 2

    Strength – Back Squat x 3
    155-170-185-215-240 PR for Reps

    WOD – Regional WOD #4
    100 Pullups
    100 KBS 50#
    100 Double Unders
    100 Overhead Squats 95#

    Made it to 1 Overhead Squat

      1. Rob

        I tried them both on today. the Reebok ones are pretty sweet. The merrell ones were nice too. Hard to know for sure without trying them out. Was a bit shy to run around the store with them on.

      1. Rob

        Reebok was $109
        Merrel was $139. They had 2 kinds, one for running and one for trails. Their site might give specific details as to the benefit of each.

    1. Joanna

      I have Merrell pace gloves..love em. Not sure about those Reebok things..look gimicky to me. The Merrells are good if you do pose running. Heal striking in them would not be comfortable and I haven’t lifted much weight with them at this point so no real opinion on that right now. I wore them all around when we were in Toronto.

  5. Tracy S.

    WUX2
    Strength: Front Squats
    x5 – 75-85-90-95

    WOD: scaled
    ~ 50 Pullups (12 w/green band – the rest with green/yellow)
    ~ 50 KBS @ 35#
    ~ 150 single skips
    ~ 50 OHS (I think it was about 6 @ 55#; then dropped to 45#)… Struggled to keep the weight steady …. felt like had nothing left for the OHS!! Did help a bit once I took my shoes off though.

    Results: 44 OHS at the 25 minute mark.

    Shoulders & arms will definitely be feeling this one tomorrow.

  6. Heather S

    WU x 2
    Strength – overhead squat x 1
    40,50,65,70,75

    WOD Scaled
    75 Pullups (blue band)
    75 Kettlebell Swings (35#)
    225 Single Skips
    75 Overhead Squats (45#)

    22:52 – Glad I went for the 75 rep scale even though I wasn’t convinced I’d get through the OHS. Great work out everyone!

  7. MC

    Back Squat 10 RM: 95-105-115-125-135(5)

    WOD as Rx’d: Got to 4 OHS in 24:40 min
    I did Fran yesterday and it is not a good combinaison with today.
    I liked that wod! I need to do more long workout since my endurance is really not good.

  8. Lora

    WU x 2 (did pullups with green band…no pain! Woohoo! First time since early April)

    Strength: Push press (x5)
    45-65-75-85-90
    *did shoulder press last week and couldn’t get through 3 sets because of pain. No pain tonight*

    WOD – Regional Games WOD #4

    100 pullups (with red band)
    100 KBS (35#)
    100 double unders (subbed 300 singles)
    100 front squats (65#)

    Got to 77 front squats.

    This was a grip killer! Thought that KB was gonna drop on my head a couple of times.
    Did the 300 single skips unbroken!! Now if I could only do that with the double unders! *sigh*

    Great work 4:15 crew πŸ™‚

  9. Chantal L.

    WU x 2
    Strength 3’s – Front squats
    70-80-90-100- 110

    WOD Scaled to 75 reps
    pullups (blue)
    KBS (35#)
    Double unders
    OHS (65#)

    Finished 19 OHS in 25 mins

  10. Ed K

    WU
    4:15 Crossfit endurance WOD
    200m Sprints x6 w/ 2min rest
    35.41s – 32.94s – 34.90s – 36.38s – 37.54s – 36.59s

    6:30
    wu
    Strength Push press 3rm
    135-155-185-205-215×4-225f (x1 almost 2) I have 225 in me if I could try it again.

    Powercleans 3rm
    135-155-185-205 – ran out of time.

    WOD
    Pullups 100
    KBS 50LB 100
    DU 100 (forgot my rope god damn it)
    OHS 100 (95LB)

    50 OHS in 25:00 min

    *Need to work on KBS.

  11. Mario

    WUx2
    50x no-show burpees

    OHS x10
    45-65-75-85-95

    WOD
    – pull-ups x75
    – KBS @ 40# x75
    – DUs x75
    – OHS x75

    Score = 50 DUs

  12. Corinna

    WU x 1

    Strength: OHS x 3

    45-55-65-75-85

    WOD: RX
    Got 10 OHS

    Really need to work on my OHS!

    Great job 4:15 p.m. crew!

  13. Gabriel

    WUx2
    Strength – Cleans X5
    95-115-135-155(f) -Improper Form
    135-145-135 – Worked on form – by doing a slight squat clean that makes my form 100% better πŸ™‚
    Thanks Kevin!

    WOD
    Pullups x75
    KBS 50# x 75
    DU x75
    OHS 65# x75

    40 OHS in 25:00 min

    After I was done the WOD I realised my weight for the OHS was 65, should have been 75. Forgot to put on the 5’s. Man!!!
    Still happy with the results.
    I got a PR for DU’s of 14 in a row πŸ˜€

    Great job to the 6:30 gang!

  14. Joanna

    WU x2
    Shoulder Press x5
    45 50 55 60 70×3

    100’s as Rx
    Got to 30 OHS at 25 mins.

    After watching how tough this workout was on the weekend and doing the team version of 250 of everything split between 4 of us I knew it wasn’t going to be easy. There were many people who didn’t finish this one so I think I did alright πŸ™‚ Good to be back!

  15. Darrell

    WUx2
    Front Squat
    135×5 155×5 175×5 185x5Pr for reps
    WOD
    as Rx got to 26 OHS had to switch to front squat got to 13(shoulder was on fire).

  16. Marcel

    WU x 2

    Strength – Shoulder Press x 3

    85-90-100-115-125

    WOD Scaled

    75 Pullups
    75 Kettlebell Swings (53#)
    250 Single Skips
    25 Overhead Squats (65#)

    time = 25:00

    Challenging and grueling workout, but I actually liked it in a messed up sort of way!

  17. Hannah

    wu x 2
    cleans 5’s: 65, 45, 45, 50, 50

    wod scaled:
    50 pull ups with thickest band; slow going but i got it done
    50 KBS 20lbs
    150 single skips
    50 front squats; 12 @ 65, rest at 45
    22:08

  18. Chris

    WUX2
    Front Squat
    95-135-185-190(x5)

    WOD (scaled to 50)
    50 Pullups(red band)
    50Kettlebell Swings (40lbs)
    115 singles and 16 double unders (i messed up the count i think)
    50 front squats (65lbs)

    24:54

  19. Francis

    WU x 2
    Strength Back Squats
    5 x 95-105-115-125-145
    WOD Scaled

    50 Pullups (green band)
    50 Kettlebell Swings (35#)
    150 Single unders
    50 Overhead Squats (45#)

    time 23:57

  20. Denise MacEachern

    Strength – Front Squat x 3
    70-80-90-90-85

    WOD – Regional WOD #4
    25 Pullups (green band)
    25 KBS 25#
    25 Double Unders
    25 Overhead Squats 35#
    Very sore so I whimped out.

  21. Steph G

    wu x2
    BAck Squat ‘1’s
    75-90-100-115-120

    WOD
    50 pullups
    50 KBS #30
    150 Du x3 singles
    50 OHS #55

    @25 min 40 OHS..

    Almost puked on the singles. Shouldn’t of ate a nhour before the WOD. Felt very unbalance w the OHS. I can usually get 10 in a row but today I was doing 5 reps…

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