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Spealler.
2014 REGIONAL & GAMES ATHLETES
1. "Lift up Luke"
AMRAP 5:
4 Power Cleans, 155/105
24 Double unders
10 Pull ups
AMRAP 5:
4 Power Cleans, 155/105
24 Double unders
10 Pull ups
2. Barbell
For time:
15 Front Squats
15 Jerks
12 Front Squats
12 Jerks
9 Front Squats
9 Jerks
dudes: 165#
chicks: 115#
3. Track Session
3 mins on, 3 mins off
2 mins on, 2 mins off
1 min on, 1 min off
2 mins on, 2 mins off
3 mins on, Done.
Complete on a track. Do not advance during rest periods. Post estimated total distance completed.
For time:
15 Front Squats
15 Jerks
12 Front Squats
12 Jerks
9 Front Squats
9 Jerks
dudes: 165#
chicks: 115#
3. Track Session
3 mins on, 3 mins off
2 mins on, 2 mins off
1 min on, 1 min off
2 mins on, 2 mins off
3 mins on, Done.
Complete on a track. Do not advance during rest periods. Post estimated total distance completed.
2014 OPEN ATHLETES
1. "Lift up Luke"
AMRAP 5:
4 Power Cleans, 155/105
24 Double unders
10 Pull ups
- Get after this one gang! 5 minutes of everything you got. Leave the gym knowing that there was nothing you could have done to get one extra rep.
AMRAP 5:
4 Power Cleans, 155/105
24 Double unders
10 Pull ups
- Get after this one gang! 5 minutes of everything you got. Leave the gym knowing that there was nothing you could have done to get one extra rep.
Looking at todays wod, I remember that I started Compwod just before regionals this year. When we did the 2nd last regionals wod that had 30 shoulder to overhead with 165 I really struggled with them... Looking at todays barbell wod I was happy to see we are going so light... Well I gues in such a short time we have gotten much stronger!!
ReplyDeleteThanx to great programming.
Open:
ReplyDeleteLift up Luke - 4 rnds + 10 DUs. Just couldn't keep PCs unbroken at 5th round.
Also did EMOM 12:
Even: 10 Front squats 115
Odd: 10 Push Jerks 115
Did 5 PCs at each round, as it was prescribed before.
DeleteOpen:
ReplyDelete4 rounds + 3 du. Struggling with the cleans in round 4...
Happy with my effort though, went balls to the walls.
Open:
ReplyDelete4 rounds
Open
ReplyDelete4 rounds + 5
135# clean
DeleteRegionals
ReplyDelete1.Lift Up Luke- 4Rds even
2.Barbell-Put a 10min cap on this. Got through the round of 12 jerks
3.Will possibly do later.
I don't know about you guys, but I just feel drained from this week and it showed today.
Open
ReplyDelete1) 4 rounds + 3 PC @ 135#. Disappointed with this. Had 4 misses on DU first round...went unbroken all other rounds.
2) Did FS & Jerk regional workout as more of a strength workout. Finished in 11:22 @ 145#.
Open
ReplyDelete4rnds + 1PC
Reg:
ReplyDelete3. Ran to the box instead, about a 4 mile run
1. 5R +6
2. 9:20
Felt really crappy today, just getting out of bed was a grind. Very displeased with performance today
Regionals/open today
ReplyDelete1.) Track session: estimated distance was 2 miles and a couple hundred meters....fun time getting on the track working hard outside the gym for a change!
2.) "Lift up Luke"... 5 RDS + 4
Regional
ReplyDelete1. 5 rds +5/24/7 (accidentally did 5 pc each time not sure what I was thinking)
2. 6:57 Rx
3. will do it later
Probably because that's what was posted originally
DeleteOpen/Masters 43
ReplyDeleteDid climbing set of deadlifts, 8 x 3 to 315
Metcon: 3 RDS plus 4 pc, 10 DU, broke skipping rope on 3rd round, had to scrarmble to get a spare
For front squat and push-jerks, since still pretty smoked from this week, did 10 x OTM, 5 front squats on even, 5 push jerks on odd, at 155#, good way to finish the week, nice to have day off tomorrow
Open
ReplyDelete5+6
1) Lift Up Luke - 5 rds + 24 + 6 = 224
ReplyDelete2) Barbell - 14:55. This is exactly the kind of wod that crushes me.
3) Run - About 2,500 meters
open
ReplyDelete4 rds + 24 + 1
Reg
ReplyDelete1) 4 rnds + pcs+ dus + 4 pus
2) 11:32
3) two of the tracks that I normally run at were being used- will do this tmrw
Open
ReplyDelete5 rnds + 4 cleans. had fran forearms after
1)5rnds+13reps
ReplyDelete2) done
Open
ReplyDelete1. 4 rds +19 reps
Open:
ReplyDelete1. 3 rounds plus 2 PCs
I was hoping for more (as always) but the weight got heavy quickly! Time to rest up and look forward to next week...
Open
ReplyDelete4 rounds 4 PCs. Pull-ups were my downfall...
1. 4 rounds plus 11
ReplyDelete2. 8:14 way harder than I thought. I should have known ha.
3. Got about a mile and half in didn't do last 5 min. started cramping. weird. great Saturday. yall rest up see u Monday
1. 4+13
ReplyDelete2. 10:58 wow that was a 2x4 to the chest!
3. Skipped, soccer game tomorrow.
Open
ReplyDelete5 rounds plus 4 cleans
We have our Barbells for Boobs event tomorrow at my old CrossFit gym. Excited- but going to rest on Monday instead of tomorrow :)
1. 4+28
ReplyDelete2. 12:20
3. Approx 2100m
1) 4+14
ReplyDelete2) 14:19
3) 2600 meters
Open
ReplyDelete1- 5 rounds
1- 4 rounds 5 pc
ReplyDelete2 - 6:50 rx. Thanks to my trainning partner.
3- couldn't complete due to rain
Open
ReplyDelete1) 4 +29 Reps
1) 3 + 32
ReplyDelete2) 7:33
3) 2875 meters
Open
ReplyDelete1. 3 + 4. Cleans slowed everything down.
OPEN
ReplyDelete1) 4 rounds + 29 reps.
Still almost threw up 15 minutes after this one.
Reg
ReplyDelete1. Lift Up Luke
- Tracy: 3+36
- Adam: 4
- Jordan: 2+4
- Jason: 3
2. Barbell
- Tracy: 13:30
- Adam: 12:30
- Jordan: 9:35
- Jason: 12:15
- Casey: 11:00
3. Track
- Tracy: 2800m
- Adam: 2700m
- Jordan: 2850m
- Jason: 2200m
- Casey: 2500m
Open:
ReplyDelete1.) 3+35
Open
ReplyDelete4 + 36
No butterfly allowed at the comp we did this at which slowed me down a lot. Cleans UB. Only two breaks on DU