For time:
10 Shoulder Presses (115/80)
15 Overhead Squats (115/80)
20 Push Presses (115/80)
25 Front Squats (115/80)
30 Push Jerks (115/80)
35 Back Squats (115/80)
Strength: Hang Squat Clean + Squat Clean + Front Squat (work to heavy single in 15 minutes)
Regional Athlete/Rx’d +
1) For time:
With a 6 minute continuously running clock complete:
1000 M Row
Max rep Wall Balls (20/14) in time remaining
Compare to 9.25.12
2) Every minute on the minute for 7 minutes complete:
10 Chest to Bar Pull Ups (butterfly) or 6 Weighted Pull Ups
Get Your Tickets To Regionals!!!!!
Oly Analysis: Chad Vaughn Snatch with Chad Vaughn
One More Rep-CrossFit 204
“You don’t concentrate on risks. You concentrate on results. No risk is too great to prevent the necessary job from getting done.”~Chuck Yeager
Clean/ Front Squat 235
10:18
SWOD: 175 lb
WOD: 9:24 (95 lb)
Compared to 4-5-13 WOD “DT” DL 95 HC/PJ 55 Time 12:08 (Rx was 105)
CFP 65lbs Time 10:27 lighter on DL, heavier on HC/PJ by 10lbs
Swod: 230lb
Wod: 7:23
1k- 3:15/45wb
SWOD: 85#
WOD: 12:06 @ 45#
1100m run + 9wb @ 12#
SWOD 105
15:46(65#)
SWOD 115
WOD 12:59 (75 lbs)
Row + 30 WB
SWOD 105
WOD- 6:32 (65 & back squat)
Regionals- row 4:02/WB 29
SWOD 85lb
WOD 10:56 55lbs
1000m row 14 wb & 7 mins pull ups
SWOD 130
11:48 (75)
Mile run with Allison
SWOD: 105
13:25 (65)
Swod: 120
Wod: 15:24 (65)
10:18
SWOD 170
1K 4:13/ 25 WB
5 CTB EMOM/ 7 mins (Green Band)
SWOD 145
WOD forgot to look, finished between Joel M. and Frank. Hope they post.
Feeling the week of fried seafood, baskin robins, and general laziness.
11:41 55lbs bs
swod 85
row + 16 wall balls
squat clean 205, wod 10:00, row 3:28 and 40 WB
SWOD 160lbs
WOD 6:43
3:45 ROW + 38 Wallballs
Swod 250 (unbroken)
9:48
SWOD- 85lbs
WOD- 12:16 (55)
Row+ 25 wb (6lb)
SWOD..85lbs
WOD 12:19 (55lbs)
6:18
Clean complex 275 unbroken 300 broken
Row 3:28..72 wall balls
WOD-10:57 @ 95
7:39
SWOD 235lbs
Row 3:40/40 WB
WOD: 8:02
complex 145
30 wall balls
10:45 (105 lb) sub BS for OS
3:39 row 29 WB
43 CTB
7:28
Squat clean 225 broken
Row + 45 WB’s
Pull-ups sets of 5&6
BS 185/205/225/245/265 5 rep sets
Injured reserve WOD
5 reps. 205 BS
10 reps GHD sit-ups
8 rounds
8:47
1k rows 4:05/4:01
I gotta get well quick or he may kill me!
WOD 9:00
Squat clean 225 unbroken
Row 4:11 33 web
Chest to bar Pull ups 5 sets of 10
SWOD: 145
WOD 14:23 80lb
SWOD 205 unbroken
Wod 13:05
Row 3:27/34wb
Wod 8:30 (45lbs) Bad Day.