Harry.
2014 REGIONAL & GAMES ATHLETES
1. Track
4 RFT:
20 1-arm KB OHS, 53/35 (10/side)
400m Run
2. Barbell
4 RFT:
20 1-arm KB OHS, 53/35 (10/side)
400m Run
2. Barbell
A. EMOM x 10:
3 Position Snatch (Pockets, above knee, floor)
B. EMOM x 10:
3 Position Clean (Pockets, above knee, floor)
Gymnastics
AMRAP 12:
2 Rope Climbs
10 Burpee Box Jump Overs, 24/20
3 Position Snatch (Pockets, above knee, floor)
B. EMOM x 10:
3 Position Clean (Pockets, above knee, floor)
Gymnastics
AMRAP 12:
2 Rope Climbs
10 Burpee Box Jump Overs, 24/20
2014 OPEN ATHLETES
TEAM WOD
Teams of 3 (one working, two resting)*
9x200m Run
150 Push Press, 95/65
150 SDHP, 95/65
150 Push Press, 95/65
9x200m Run
TEAM WOD
Teams of 3 (one working, two resting)*
9x200m Run
150 Push Press, 95/65
150 SDHP, 95/65
150 Push Press, 95/65
9x200m Run
*Team must hold a single 70/53lb KB the entire duration. If it hits the ground, whole team does 10 Burpees.
We touching the box or clearing the box each rep ?
ReplyDeleteYour choice if unspecified..
DeleteHad no team, so did:
ReplyDelete10 8 6 4 2 P.Clean 225
2 4 6 8 10 PHSPU
17:00
Not posting regularly, but had a good 5day training week.
ReplyDeleteEnjoying every day and getting better and stronger on the lifts. Great weekend everybody
1. 7:58
ReplyDelete2. Snatch 135 no misses.
cleans - dnf. lower back was on fire.
3. 5 rounds plus 4
have a great weekend.
Reg:
ReplyDelete1. 11:12.... just wasn't feeling fast, and it was COLD!
2. a. 135 no misses, seemed light at first, then heavy at the end...good weight
b. 185 no misses, same as above, thought I should do 205, glad I didn't during the last few.
3. 6 rounds even, and our rope is 16 feet....not a big deal but it seemed like I always needed one more foot to reach the top. Never did over the box burpees before, seemed a bit slower than necessary.
Open
ReplyDelete23:52 65#/53# kb
1. 12:59, those OHS really expose flex issues. Liked doing that.
ReplyDelete2a. 95#x5 115#x2 135#x3
2b. 135#x2 155#x8
3. skipped. Energy very low this morning. Taking extra rest + mobility work.
Regional barbell work
ReplyDelete1. 3 position snatch 85-100#
2. 3 position clean 105#
Team WOD
24:38 RX
Just started this program today. Definitely excited to see how it goes.
ReplyDelete1) 9:57
2a) 165 no misses (70%)
2b) 205 no misses (60%)
3) 5+1
1. 11:17
ReplyDelete2A 95-135
2B 135-235
(Did these climbing)
3. Did not have time. Had to coach as soon as I finished the cleans
Open
ReplyDelete1) 26:22 Rx - done with Erica J and Alex Z.
1. About 13 minutes. No excuses, just sucked today.
ReplyDelete2. Skipped, didnt have time
3. 7+1 with legless rope climbs (~13ft rope)
Open Program
ReplyDelete1) 26:33 on the team WOD. Holding the KB was sneaky hard. Fun one.
REGIONALS/OPEN
ReplyDelete1) open team metcon w/ class, 25:14 Rx
2) 12 min OTM climbs/box burpees (scaled to 1 rope climb for a rounds 4 & 5 and 8 box burpees for 4-6... was worried about staying on the rope)
3.) barbell: snatches 75#, cleans 105#
OPEN
ReplyDeleteTeam DEKA CrossFit
22:58 RX
(rower)
Thats right !!
DeleteRegionals.
ReplyDelete1) 10.28
2a) 132/132/132/143/143/143/147(2)/147(1)/143/143
2b) 198/198/209/209/220/220/224/224/229/229
3) 6rds plus 2burpees.
1) 14:30
ReplyDelete2a) 115 x 4, 125 x 4, 135 x 2
2b) Had to skip, no time
3) 5 rds + 2 rope climbs
New guy from outlaw way. Loved first day. Looking forward to the future.
ReplyDelete1. 10.41
2 started with 165 and dropped to 155 in snatch
225 for clean missed one set
3. Cant remember miss counting
Welcome!!
DeleteI also came from Outlaw. Hope you like the change as much as I do/did
DeleteHow long u been doing ben's program for?
DeleteSince the end of August. I've seen great results
Deletealso do you know when ben post next week's one?
DeleteOpen
ReplyDelete24:54
..wondering
ReplyDeletewhen does ben post the next week program?
It varies, on purpose. Sometimes he posts days in advance, sometimes it's the night before.
DeleteOpen
ReplyDelete1. 23:49 RX
Did with only two people. Each did 3x200m and 50 each of push press and shdp. We held kb each time partner was doing reps. No rest in between.
2. Did rope climbs and burpee box over ... But looked at it wrong and thought it was OTM ...
3. 3 position snatch and clean. Done.
Open
ReplyDelete1) 22:09 Wife, our friend, and myself
Open
ReplyDelete35:20
Talked my wife and brother-in-law into doing this one with me.
Open
ReplyDelete1) 24:20
1) 10:42 (found my shoulder flexibility issue, it's definitely my left one, right felt fine, left had a hard time keeping the kettlebell overhead)
ReplyDelete2)
a) 145 no misses
b) 205 no misses
These got heavy toward the end
3) 6 rds even (two goats, rope climbs and burpees, lol)
TEAM WOD - 23:06RX
ReplyDeleteRegionals
ReplyDelete1. 12:04 RX
2. Snatch (climbing)
60,65,65,70,70,75,75,80(f),80,85kg
3. Clean (climbing)
80,80,80,90,90,90,100,100,110,110kg
Gymnastics: 8rnds
Open
ReplyDelete1) Worked out alone... For time 400m row, 25 push press (95#), 25 SDHP (95#), 25 Push Press (95#), 400m row (10:29)
2) Practiced DUs