Blog

5/16/2012

Our first benchmark WOD – “Helen”
3 Rounds for time:
400m Run
21 KB Swings 53/35lb
12 Pull-ups

—Auxiliary: 4x50m sled drag sprints 90/45lb

Results:
Candy – 16:00 (black and green band)
Amy – 13:43 rx

5/15/2012

12 Min to establish 1RM Thruster

Then: (interval threshold)
5 Rounds: Each round is all out!
12 thrusters 95/65lb
10 sdlhp 95/65lb
8 burpee over box jumps 24/20″

**2 min rest between rounds

Results:

Candy – 83lb Thruster 1RM               3:14, 3:59, 3:19, 3:12, 2:50  (45lb Thrusters, 53lb SDLHP)

Dan – 185lb Thruster 1RM                  1:15, 1:19, 1:27, 1:48, 1:50   (85lb Thrusters/SDLHP)

Nicole – 93lb Thruster 1RM  *PR    1:46, 1:56, 2:00, 2:00, 2:03 (55lb Thrusters/SDLHP)

Amy – 93lb Thruster 1RM  *PR       1:51, 1:53, 2:01, 2:14, 2:17    (55lb Thrusters/SDLHP)

5/14/2012 – W.O.D.

2012 Regionals WOD 2 Backwards
30 Hang Clean 225/135lb
50 pistols
2,000m row

—-Midline: 2×40 GHD situps

Results:
Candy: 15:40  (63lb. hang cleans, 50 air squats)
Kyle: 21:23  (105lb. Hang cleans)

Kyle crushing pistols!

Candy looking good on the hang cleans!

Day 5 of setting up CFRage! Classes start tomorrow

Messing around with some push presses at CFRage 235lb

CrossFit Regionals – Workout #3

CrossFit Regionals – Workout #1 “Diane”

W.O.D. May 2, 2012

“Bradshaw”

10 Rounds:
3 Handstand Push-ups
6 Deadlifts 225lb
12 Pull-ups
24 Double Unders

Results
Jeff – 14:17
Rich – 14:31
Eric – 17:25

W.O.D. May 1, 2012

4 Rounds for Time:

400m Run

12 Front Squats 135lb

10 Strict Pull-ups or 25 Push-ups

Results:

Jordy – 10:03 (Pull-ups)

Jeff – 11:04 (Push-ups)

Rich – 13:21 (push-ups)

Eric – 16:10 (Push-ups)

W.O.D. April 30, 2012 (Courtesy of the Outlaw Way)

30 Burpees over box 24″

30 Toe to Bar

30 Push Jerk 135lb

1,000m Row

Results:

Jordy – 8:33

Jeff – 10:04

Rich – 10:30

Eric – 12:35