Competition: NLI

Team Competition "Tri County Shakedown"

WOD #1 “Walker Texas Ranger” – 20min Cutoff
4 Rope Climbs
200 Wall Ball Shots (20#/15#)
40 Muscle-Ups
200 Kettle Bell Swings (70#/53#)
4 Rope Climbs

WOD #2 “Denis Leary” -17min Cut Off
2 Clean & Jerks (145#/105#)
50 Double-Unders
4 Clean & Jerks (145#/105#)
50 Double-Unders
6 Clean & Jerks (145#/105#)
50 Double-Unders
8 Clean & Jerks (145#/105#)
50 Double-Unders
10 Clean & Jerks (145#/105#)
50 Double-Unders

Floater “Skid Mark” 7min Cut Off
Accumulate a team total 1 rep max dead lift.

Team WOD Gear 1: Finishes 2nd Overall!

Competition: NLI

Event #1
"Kanadian Killer"
1k Run
20 C2B Pull Ups
30 1 arm KB Clean and Jerk @ 70#
20 C2B Pull Ups
1k Run

Time: 9:18
1st place overall in this event

Event #2
4:00 to establish 1rm Overhead Squat
rest 2:00
4:00 AMRAP
Squat Cleans @ 95#

OHS: 225#
SQT Cleans: 45 reps

Floater:
200m Sandbag Carry @ 90#
rest 2:00
3 Rounds of:
10 Step Ups w/ sandbag
10 Push Ups (elevated)
10 Deadlifts @ 245#

Competition

Competed at the SoCal Elite @ CF South County

Place 3rd at the venue. Unknown overall in the SoCal Region

CF Games Open 11.1
AMRAP 10:00
30 Double Unders
15 Ground to Overhead @ 75#

Rounds: 7 + 30 + 7

SWFT Competition

El Paso, TX
Feb. 26-27, 2011.

I finished 10th overall in the Men's FireBreather division. I did well overall. I am disapointed with my finish in the first workout. I know I could have been placed higher had I trained better for the event. I learned about many weaknesses I must address. Great trip. Vids and pics coming soon.

Day 1

W.O.D. #1

Perform the following for time:

Run 1 Mile

50m sled drag forward

50m sled drag backward

50m sled drag forward

50m sled drag backward

1000m row

Time: 12:02

W.O.D. #2-3

In 5 min find your 1 rep max on the Snatch

Snatch Event: 195# PR

Then, rest 5 min

Perform for time:

135#/95# Squat Snatch x 5

5 rounds of cindy

Squat snatch x 5

50 double unders

Squat snatch x 5

30 pistols (15 each leg alternating)

Time: 7:48

Day 2

W.O.D. #4

AMRAP in 10 min of:

5 Pull ups

5 ring dips

15 sit ups

*All performed with a 20lb vest (women no vest)

8 Rounds + 19 reps completed

W.O.D. #5 (Finals)

AMRAP in 6 min of:

155#/115# hang power cleans x 6

Burpees x 3

9 Rounds + 1 rep completed

-2 min rest-

Tabata mash up:

155#/115# Deadlifts

box jumps

Score of 27

-4 min rest-

3 RFT

155#/115# squat cleans x 10

Handstand push ups x 5

Time: 7:33

Competition: OC Throwdown

Day 1 - Saturday January 15, 2011. 3 Events

WOD 1 – “Smoking Gun”

7 Rounds:

-4 Burpee Deadlift (Men’s Elite155/ Men’s Int/M.135, Women’s Elite 100/ Women’s Int/M.70)

-3 Burpee Power Clean

-2 Burpee Squat Clean

-1 Burpee Squat Clean and Jerk

Cutoff: 15:00

(Notes: Chest must touch bar on each burpee rep. See demo video)

Time: 8:27

WOD 2 – “Rockafella”

330m Run

Then 3 Rounds of:

20x KB swing (70#, 53/ 44#, 35)

20x Pullup

Then 330m Run

Cutoff: 13:00

Elite Men chest to bar, otherwise DNF.

Men’s Intermediate, Men’s Masters and Women Elite do 20x chin over.

Women Intermediate and women’s masters do 12x chin over.

Time: 8:53

FLOATER- “Murder”

2 Rounds of:

Push sled to 40’ line. Push back to start. Push sled to 80’ line. Push sled back to start.

Rest: :60 after first round and repeat. Score is total time including the rest time.

Cutoff 4:00

Time: 2:31

Day 2 - 3 Events, January 16th 2011

WOD 3- “Chippa”

50 wallballs

40 pullups

30 Ring Dips

20 Power Snatch (115/95, 75/55)

10 Burpees

20 Shoulder-Overhead (115/95, 75/55)

30 KBS

40 Box Jumps

50 Double Unders

Cutoff: 17:00

Time: 13:37

(Men’s wallballs are 20# and go to 10’. Women’s wallballs are 14# and go to 8’. Ring dips are bicep to top of ring. KBS are 70# for elite men, 53# for Int/Masters men, 35# for all women. Box jumps are 24” for all men and 20” for all women.)

FLOATER- “Lil Ese”

5 Rounds of:

Ground to Overhead 2x (200/165, 115/80)

Double Unders (50-40-30-20-10)

Cutoff: 7:00

Time: 3:26

Final Event:

For time:

30 Thrusters @ 145#

400m Run

Time: 4:37

Finished 12th overall in Men's Elite

Competition: Next Level Invitational

Event 1 - “Triple Double”

For reps:
AMRAP in 2 minutes of: Bar Muscleups
Rest 2 min
AMRAP in 2 minutes of: Ground to Shoulder (#185/#115)
Rest 2 min
AMRAP in 2 min of: Box Jumps (30”/24”)

Scores:
Muscle Up: 22
Ground to Shoulder: 18
Box Jump: 40

Event 2 – “Zipadeedoodah”

10 min cutoff

For time or reps achieved:
15 Backsquat from the Rack (#225, #155)

followed by:
2 rounds of:
6 pullovers
12 burpees
40 doubleunders

followed by:
15 Deadlifts (#225, #155)

Time: 6:11

Event 3 - “Spetznaz”

10 minute cutoff
For time:
3 rounds of
200m run (50m x 4)
12 KB Snatches (#72, #44)
12 Toes to Bar

Time: 5:24

Team FGB / Competition

Team Fight Gone Bad:

P1) Wall Ball @ 20#
P2) Rest

P1) Sumo-Deadlift High Pull @ 75#
P2) Rest

P1) Box Jumps @ 20"
P2) Rest

P1) Push Press @ 75#
P2) Rest

P1) Row (calories)
P2) Rest

1 minute work, 1 minute rest @ each station, 3 Rounds

Score: 793
Ibby, Matt