Sunday Team Workout: Bench + AMRAP + 2011 CrossFit Regionals WOD #1

Note: Sunday is open only to those participating in the Open.

Strength

Bench 3-3-3-3-3

WOD #1

7 Minute AMRAP of

  • 5 Unbroken Front Squats (155/105)
  • 20 Unbroken Double Unders (yes start over if you can’t do 20)

WOD #2

In Teams of 4 Complete the Following:

For time:

  • 4 x Row 750m
  • 50 HSPU
  • 4 x Row 750m

4 thoughts on “Sunday Team Workout: Bench + AMRAP + 2011 CrossFit Regionals WOD #1

  1. Bench – 165, 175×2, 185×2

    WOD #1 (it was 6 minutes) – 2 rds + 5 FS + ~200 double unders Rx

    WOD #2 – w/ Lauren+Alex F, and Jenny P on 2nd row — 23:xx?
    me: ~2:42, 34 HSPU, ~2:50

  2. Bench 145, 165, 175×2, 185 (2)
    WOD: 7.5 rounds rx
    WOD 2: 22:22 woah

  3. Bench 5×5: 89, 99, 104, 109, 114 (next time can start heavier and go heavier)

    WOD1: 4 rounds + 4 FS @95# (goat workout… did 20 DUs per round but they were broken. Goal for next few weeks: get DUs back. Do 5 max rep sets pre-WOD.)

  4. WOD1: 2 + FS (89#) + a million broken DUs
    WOD2: 1- 750m row per team

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