Blizzard Beatdown

20
Nov

Blizzard Beatdown

CrossFit Dieppe has a competition coming up, the Blizzard Beatdown (Jan.26-27). If you haven’t signed up already, here’s my list of reasons why you should:
1) There’s different categories – Rx’d, Scaled, Masters, Kids.
2) Events are posted – You KNOW what the workouts are. This will give you some movements to focus on and get better.
3) You get to participate and cheer on your fellow CrossFitters.
4) It’s LOCAL! There’s no hotel to rent or gas money to spend. When local events come up, take advantage of it.

Register here!

AMRAP in 15
2 Muscle-ups
4 Front Squats (155/105#)
8 Burpees

Gillyon and Heather getting set for a jerk

48 Responses

  1. Gillyon

    Great hip mobility. Like the extras that you added, Kevin.
    Press 45-55-60-65-70-75 (failed)
    35 birthday burpees. Happy birthday, Pat!

    WOD
    With jumping muscle ups to the bottom of the dip
    Started with 105 lbs for the front squats but dropped to 85lbs
    4 rounds plus 1 mu

    Sad that I had to drop the weight, but had to listen to my body. Lots of fbombs this morning. Excited and a bit frustrated with the jumping muscle ups. Fought for every one.

  2. Rob Brydges

    Group warmup
    Strength
    WOD. AMRAP in 15
    2 Muscle-ups
    4 Front Squats (155/105#) did 135
    8 Burpees
    – 6 rounds. Didn’t lock properly on 1MU
    Rob Brydges

  3. Maria

    Strength Push Press x 5
    55-65-75-85-90 (Happy Bday Patrick! Bday Burpees between sets)

    WOD. AMRAP in 15 Scaled
    6 Pullups
    6 Dips ( no bands! Yay!)
    4 Front Squats (80#)
    8 Burpees
    7 rounds.

    Liked this one very much!

  4. Happy B Day Pat
    group wu
    strength – Cleans x 5 add 35 Burpees in the mix
    95, 105, 115, 125

    WOD : AMRAP in 15 min
    scale – 6 Pull ups & 6 Ring dips
    4 Front squats ( 135#)
    8 Burpees

    Total rounds = 6 & 6 Ring dips
    cash out – wall stretch

  5. Happy B Day Pat
    group wu
    strength – Cleans x 5 add 35 Burpees in the mix
    45, 50, 55, 60, 60 ( have to work on the landing feet to wide Thanks for the coaching Kevin)

    WOD : AMRAP in 15 min
    scale – 6 Pull ups (green band)
    & 6 Ring dips (purple band)
    4 Front squats ( 5o#)
    8 Burpees

    Total rounds = 6 & 2 Front squats
    cash out – wall stretch 2 x 90 sec

  6. Tara R

    Group warmup
    Strength
    OH Squats 5s 20-25-30-35-40
    WOD. AMRAP in 15
    2 Muscle-ups (6 ring rows 6 parallel dips)
    4 Front Squats 35lbs
    8 Burpees
    6 rounds + dips

  7. Blake

    Group warm-up, great stretches

    Should Press x 5
    95-100-105-110-115(f)

    WOD.Rx’d
    7 rounds + 1 burpee

    Thanks to Kevin for the great coaching and push at the end. There was no way I was dropping that bar!

    Nice work Nooners!

    1. Lora

      Well done Blake! You have been making some great strides with Crossfit. Rx muscle up WOD with heavy front squats? So much progress! I love it!

  8. Group warmup

    Strength: OH Squats x 5
    95, 100, 105, 110

    Spent the remaining trying to remember MU progression. Didn’t pull it off so I had to scale the WOD to kneeling/jumping Muscle Ups

    WOD. AMRAP in 15
    2 Muscle-ups (Scaled to starting from my knees to a full extention)
    4 Front Squats @ 125lbs
    8 Burpees

    Score was 8 rounds.

    I hadn’t tried a Muscle Up since my injury 8 months ago. Walked over to the rings after the WOD and got one on my first try. Its the little victories that mean the most.

  9. Shane Hayes

    Happy birthday Pat!
    Mobility
    Wu x 2
    Strength front squats
    155/165/185/195/205 x 5

    Wod amrap in 15
    6 Pullups
    6dips
    Front squat @145
    8 burpees
    7 rounds 6 dips
    Gotta try a muscle up and I should have rx’d the squat weight. Great Wod, great coaching as always Kevin.

    1. Shane Hayes

      Also as a side note, I signed up for the same scaled blizzard beat down crossfit competition. A little nervous but excited to try this. Get a feeling for what the competitions will be like. Yay

      1. Lora

        Well done Shane! You definitely have the strength to do a muscle up. Start with some progressions (get any one of the coaches to show you) so you can learn the technique and BAM, you’re there!

        Also congrats on signing up for the Blizzard Beatdown! Crossfit competitions are a blast! You’re going to kick butt!

  10. Strength
    Shoulder Press 3’s
    60-65-70-75-80

    WOD
    Scaled
    6 pullups(blue band) / 6 dips(purple band)
    70% of F.S = 100lbs
    8 burpees

    7 rounds + 1 burpee

    Great WOD 🙂

  11. Frank

    group wu
    Strength back squat x 5
    175-200-230-260-290 (PR for reps)

    WOD. AMRAP in 15 min Scaled
    6 Pullups
    6 Dips ( blue band)
    4 Front Squats (155#)
    8 Burpees
    total= 6 rounds.+ 6 pullups
    This WOD really kicked my ass! burpees were slow motion, had a hard time breathing 🙂

    1. Lora

      You ran across the gym every time you had to move from pull ups to ring dips…no wonder you were so short of breath! LOL

      Nice work on the WOD Frankie! Huge back squat numbers there too!

  12. Heidi

    Mobility WU

    Dead Lifts x 3
    150-160-170-180-190

    35 BDay Burpees for Pat….even though he bailed on the WOD. Hope you had a great day Pat!

    WOD:
    15 Min AMRAP
    6 PU (no bands)
    6 RD (Skinny band)
    4 FS @ 95#
    8 Burpees

    6 Rounds

    Toughest part was the burpees I think.

  13. Steph L

    Group Warm-up

    Strength : OHS
    20×5
    25×5
    30×5
    35×5
    40×5 (PR)

    WOD: AMRAP in 15 (Scaled)
    6 Pullups
    6 Dips ( Blue Band )
    4 Front Squats (&0#)
    8 Burpees

    Rounds : 7+6 Dips

    Great Job 5:45!!!

  14. Shane Ryder

    Push Jerk
    135×5 145×5 155×5 165×5 175×5
    wod amrap in 15
    2 muscle ups (bar muscle up)
    4 front squats (155#)
    8 burpees

    7 rnds

  15. Marcel

    Group Warmup/Mobility

    Push Press x 5

    45-65-65-65-80-80
    ** Flare knees out, down slowly. Drive up fast tight at the top. Rest bar up high, on clavicle.

    Cleans x 5

    75-75-95-95

    ** Set up for clean – shoulders over the bar slightly forward 1 – 2″, arched back, and pinch shoulder blades together. Knees, hips & shoulders move together raising the bar.

    Another great class – thanks Amanda, Kevin & Pat.

Leave a Reply