Reminder: Saturday @ 1PM we are doing WOD #1 from the CrossFit Games Open.
MEN For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (24″”)
3 minutes of hang squat snatches for reps (75lbs)
2 minutes of wall balls for reps (10 ft high)
1 minute of Handstand Push-ups for reps”
WOMEN For Reps:
5 minutes of Rowing for calories
4 minutes of Box Jumps for reps (20″”)
3 minutes of hang squat snatches for reps (45″”)
2 minutes of wall balls for reps (10 ft high)
1 minute of Handstand Push-ups for reps”
Compare on the big white board to here: http://scores2010.crossfit.com/scoring/midwest/ (the wod is “Final”)
Dare I point out that the women only used a 12# wall ball for this…?
205 rx (71/79/28/24/3)
would have placed me 24th at the Sectionals
…14# WB
Oly Lifting (combo of Thursday’s and Saturday’s since I couldn’t make either): work up to heavy single hang squat snatch: 111#
209 (35# HSS, 8# wb, box hspu)
194 (hang power snatch @45#, 12#wb, 1 abmat)
215 (37# hss, 10# wb, box hspu)
Whoops we decided that Rx was 10# WB, so…
227 (10# WB, 1 abmat)
209 w/20″ Box, 45# HSS, 14# WB, Box HSPU
206 (18″ box, 35# HSS, 6# WB, box HSPU)
WOD- 202 (70 cal., 65 boxjump, 30 snatch w/35-no squat, 22 WB 12#, 15 HSPU-2 abmat)
193 (48″ box, 47# barbell, 14# med ball, 2 abmats)
on Saturday
Bench Press 5×5: 155×3, 165×2
WOD: We So Excited
run to tracks & back w/ 20# vest
21 GHD situps w/ 20# vest
run
15 GHD
run
9 GHD
13:47
215???: 71 rowing / 91 20” box jumps / 18 hang squat snatches / 30??? WB 6# (couldn’t find 10#) / 5 HSPU (10kg plate + 1 abmat)
240 Rx 18 Rep improvement.
221 rx