Friday Workout: 2010 Midwest Sectionals WOD

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 to 6/9.

15 thoughts on “Friday Workout: 2010 Midwest Sectionals WOD

  1. 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…?

  2. 205 rx (71/79/28/24/3)
    would have placed me 24th at the Sectionals

    1. …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#

  3. 209 (35# HSS, 8# wb, box hspu)

  4. 194 (hang power snatch @45#, 12#wb, 1 abmat)

  5. 215 (37# hss, 10# wb, box hspu)

  6. Whoops we decided that Rx was 10# WB, so…
    227 (10# WB, 1 abmat)

  7. 209 w/20″ Box, 45# HSS, 14# WB, Box HSPU

  8. 206 (18″ box, 35# HSS, 6# WB, box HSPU)

  9. WOD- 202 (70 cal., 65 boxjump, 30 snatch w/35-no squat, 22 WB 12#, 15 HSPU-2 abmat)

  10. 193 (48″ box, 47# barbell, 14# med ball, 2 abmats)

  11. 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

  12. 215???: 71 rowing / 91 20” box jumps / 18 hang squat snatches / 30??? WB 6# (couldn’t find 10#) / 5 HSPU (10kg plate + 1 abmat)

  13. 240 Rx 18 Rep improvement.

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