Half Event 3

9
May

Half Event 3

This is a version of Event 3 at the 2015 CrossFit Regionals this year.

With a partner,
1 Mile Run
50 Overhead Squats (135/95#/70%)
100 AbMat Situps
150 Double Unders
50 SDHP
100 Box Jump Overs (24/18″)

After doing it and while you’re sitting in a puddle of sweat gasping for air, think about doing that amount of work by yourself… under 26 minutes!!

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14 Responses

  1. 9am Lab

    Mob + WUx1
    5 mins lacrosse ball – shoulder
    5 mins barbell roll – shoulder

    Deadlift x5 *(FG: Fat Gripz)
    95-115-135(FG)-155(FG)

    EMOTM/10min – Deadlift
    R1-4: x2 FG DL @ 185# (had to rest between lifts on R3 & 4)
    R5-10: x4 DL @185#

    10am Class

    WOD Rx w/ Shane H. = 23:01

    – run split into 4x400m
    – I did 20 OHS (5-5-10), Shane did 10-10-10
    – situps 4×25
    – DUs 50-50-25-25
    – SDHP in sets of 5
    – box jumps started at 5-8 reps on first few sets, then quickly in sets of 10

    … tough WOD. Thanks for the push Shane, nice work everyone, enjoy the weekend!

  2. Kevin

    Lab
    15 Back Extensions
    15 GHD Situps
    10 Negative HSPU
    3x3reps Consecutive Muscle-ups
    Bench Press x5
    95-115-135-145-155

    WOD Rx’d with CAM
    21:55

    Sorry for making you run that extra 400m CAM. (stupid ankle)

    1. Shane Hayes

      Oh and time was 23:01.
      Also I think better technique on the sdhp would have helped, they were weird and awkward.

  3. Open Gym
    Back squats @ 275# 3r8s
    Snatch @ 135 3r2s @ 155 2r3s
    C&J 135 X 5 the shoulder/back pain was unbearable. decide to just do a few cleans.

    10 AM Class
    Wod Rx’d with Kev
    21:55

    Thanks Mandy… 3 more words for you: Sneaky, very sneaky! -.-

    Also Thanks for the ride home Matt, this is partly your fault as well 😛

    1. Amanda

      LOL I love how many people you’ve assigned blame to your wod experience this morning. 🙂
      Well done! 🙂

  4. Wod at Crossfit Xclusive in Beresford

    ‘Pet rock’ partner wod, With a 20# Kb that must never touch the ground
    AMRAP 35 mins
    – 2 laps around the building
    – 50 situps with pet rock
    – 50 over paralette burpee (partner not moving holds pet)
    – 50 walking lunges with pet
    – 1000m row (partner not rowing holds pet)

    2 rounds + 29 burpees

  5. Mel G

    9 am lab
    WU + mobility

    Snatch 5-3-3-2-2-1
    55-65-70-75-80

    Needs so much work!

    WOD: partner with ‘fast’ Leslie

    1mile run (broken up in 400m runs)
    50 OHS @ 85#
    100 ab may sit ups
    150 DU’s
    50 SDHP
    100 box jumps @ 18′

    22:50

    Fun Saturday!! 🙂

  6. Morgan

    9 am Lab
    4 x 10 back extensions
    15 GHD sit ups
    Push jerk practice 95#

    WOD
    135# 23:08
    Awesome partner! Good push Mike!

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