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!!
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!
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)
Haha! no worries… you more than made up for it on those box jumps while i was having my breakfast for a second time 😀
Gross!!
LOL!!
Great work partner! Was a hard yet fun Wod!!
Wod rx’d what Mario said!!
Great work everyone!!!
Oh and time was 23:01.
Also I think better technique on the sdhp would have helped, they were weird and awkward.
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 😛
LOL I love how many people you’ve assigned blame to your wod experience this morning. 🙂
Well done! 🙂
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
Looks tough!
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!! 🙂
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!
Nice work Morgan!