Archive for May, 2011

CrossFit Games Regionals Team WOD

Workout 4 (slightly modified)

For time:
250 Pull-ups
250 Dumbbell swings (20/10 kg)
250 Double-unders
250 Overhead squats (40 / 30kg)

All reps of one movement must be completed before moving onto the next movement. Only one athlete moving per team at a time.

“The Hellboy” modified
2 rounds
2 mins Turkish get ups
2 mins to run 200m
2 mins Thrusters
2 mins to run 200m
2 mins pull ups
2 mins to run 200m

Overhead squats
2-2-2

then

21-15-9
Kettlebell swings
Burpees

Clean (squat clean)
1-1-1-1-1-1

3 rounds
10 Wallballs
10 Ring push ups
10 Pull ups

Compare to 041210

There’s a storm brewing.

Turkish Get up technique and strength, find a 5,3 or 1 rep max.

Rest

Here’s a good example of how to post your times in the comments. From Fridays WOD. Contains Name sex/weight/height
then time/weight

This way you have record of everything for the WOD and can even calculate your power output from your stats. Thanks AJ.

AJ m/75kg/177cm says:
2011/05/13 at 22:34 ‘
150kg
1.20,1.27,1.36

Team WOD
7 rounds of
7 Medicine ball cleans 6kg
7 Box jumps 50cm
7 Burpees

Only one team member moving at a time.

10 mins to 1RM Deadlift

then

3 x 400m run on the 3 minutes

The comments section is your training log. As of Monday the 15 May you will be required to enter your own scores/times in the comments section for the WOD. Other wise, once the whiteboard is wiped clean for the day you will lose your scores.This will allow you to search for and find your results for each WOD and compare to previous WODs.

Back Squat
5-5-5-5-5