2012 Regional Event #1 (Team)

For time:
20 Partner deadlifts (455 lbs)
20 Handstand push-ups
Rest 1:11
20 Handstand push-ups
20 Partner deadlifts (455 lbs)

Time: N/A 

Rest 5+ hours:

For time:
Row 1k
25 Pistols
15 Hang Cleans (225)

Time: 9:28

WOD 120417:

BB Gymnastics
1) 5X2 1 Hang Power Clean + 1 Push Press + 1 Front Squat + 1 Push Jerk @ 65% (of 1RM Clean & Jerk) – rest 75 sec.
Notes: Each set of the above complex should be repeated for 2 reps. One set is the sequence (complex) listed above performed twice through.
Strength
1) 12 Minutes to establish a 1RM High-Bar Back Squat.
Notes: Take no more than 4 attempts. Start at approximately 80-85% of your old 1RM, then work to 90-95%, then either match or beat your old PR.
2) 3 X ME Strict HSPU – rest 2 minutes.
Notes: Standard is hands on floor and head to floor. Hands must be inside elbow width.
Conditioning
3 rounds for time of:
100 Double-Unders
20 Pistols (10l/10r – apportion in any way)
10 Push Jerks 155/105#

GROUP 3 Conditioning
“Helen”
3 rounds for time of:
Run 400m
21 KBS 24/16kg
12 Pullups

BB Gymnastics
1) 175#

Strength
1) 345#
2) None (Bad shoulders)

Conditioning
7:50

G3 Conditioning
7:34 (PR) 

Strength / Work Capacity / Stamina

A. Back Squat 5-5-5+
B. 3 RFT:
10 Overhead Squats (135)
50 Double Unders

C. 5 RFT:
20 Wall Ball (20)
18 KB Swings (70)
15 Ring Dips
12 Pistols
Run 400m
(w/20# Vest)

A. 270 x 11
B. 3:07
C. 37:51

Strength / Work Capacity

A. Hang Power Snatch 3-3-3-3-3
B. 21-15-9
Power Snatch (95)
Overhead Squat (95)
C. 3 RFT:
10 HSPU
15 GHD Sit Ups
20 Pistols

A. 160#
B. 5:40
C. 5:40

Strength / Work Capacity

A. Front Squat 3-3-3+
B. Weighted Pull Up 1-1-1
C. For Time:
20 Squat Snatches (135)
5 Rounds of "Mary"
5 HSPU
10 Pistols
15 Pull Ups
Then..
20 Clean and Jerks (135)

A. 255 x 5
B. 90#
C. 13:44

Strength / Work Capacity

A1. Back Squat 3-3-3+
Rest :30
A2. AMRAP L-Pull Up
Rest 2:00

B. For Time:
30 Pull Ups
30 Pistols
Run 200m
20 Pull Ups
20 Pistols
Run 200m
10 Pull Ups
10 Pistols
Run 200m

A1. 285 x 8
A2. 38
B. 5:40

Work Capacity

A. AMRAP 15:00

3 L Pull Ups

6 Pistols

9 Toes to Bar

B. AMRAP 10:00

60 Bar Facing Burpees

30 Deadlifts 225#

30 Handstand Push Ups

C. AMRAP 5:00

Double Unders

A. 10 + 15

B. 116

C. 249

Work Capacity / Team Workout / Strength

Team "Nasty Girls"
For time: (Teams of 4)
75 Pistols
40 Power Cleans, 155 / 95
21 Muscle Ups

time: 5:00

Rest 5:00

5:00 to 1RM Thruster (from the ground)
Worked to 240# (PR)

Rest 5:00
5 Attempts per member @ AMRAP Pull Ups
40-32-20-18-17

Total: 127

5 Attempts @ 3RM OHS
205 x 3 (PR)

Rest 2 hours then:

Back Squat 5-5-5+ (5-3-1 cycle)
245# x 16 reps

Bulgarian Split Squat 5x7-9
Worked to 140# x 9 reps

Work Capacity / Stamina

A. 7 RFT:
15 SDLHP (75)
12 Pistols (alternating)
9 HSPU

14:09

Rest 10:00

B. Top of every minute 5x Burpee
Remaining amount of time complete:
AMRAP Toes to Bar
Time ends when 100x toes to bar are completed

Rest 5:00

C. Top of every minute 5x Box Jump (30)
Remaining amount of time complete:
AMRAP Wall Ball (20)
Time ends when 100x wall ball are completed

Strength / Work Capacity

Work up to a heavy Snatch
Worked up to: 175#

Then: Team Workout
2 athletes, 1 working at a time.
30 Muscle Ups
50 Pistols
80 KB Swings @ 53#
100 Burpees
200 Double Unders
50 HSPU
200m OH Walking Lunge

Work Capacity

5 Rounds for time of:

4 Ring HSPU

7 Deadlifts 225#

10 Pistols (alternating)

Time: 9:18

Benchmark "Filthy Fifty" / Work Capacity

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Time: 17:31 (PR)

Then:
AMRAP 20 min.
400m Run
2 Squat Snatches @ 135#
3 Pistols each leg (alternating)
4 Handstand Push Ups

Rounds: 7

Strength / Work Capacity / Stamina

Work up to heavy Snatch

Worked up to 165#

Then:

3 Rounds for time:

3 Clean and Jerks @ 185#

6 Standing Broad Jumps @ 7ft. each

Time: 1:59

Rest 3 hours

Complete as many rounds as possible in 16 minutes

8 Chest to Bar Pull Ups

8 Pistols alternating

8 Deadlifts @ 185#

Rounds/Reps completed: 10 + 8 reps

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Report

• WOD TOD: 3:30, 6:30
• Body: No soreness
• Sleep: 7 hours
• Power Lung: 3x10
• Fish Oil: 3 tsp. am, 3 tsp. pm
• Static Stretch: full body 10 minutes
• Foam Roll: none
• MWOD: repeat

Strength / Work Capacity

Orange Coast CrossFit Competition

“Challenge for the Ages”

• Part A
  • OCC Total – every lb equals one point
    • 10 minutes to find a Max Clean
      
    • 10 minutes to Max Front Squat
    • 10 minutes to find Max Vertical Pull (aka weighted pull-up)
• Part B
  • Got Skills?? –each completed skill set is worth 10 points
    • 1 minute to complete 3 muscle ups
    • 1 minute to complete 10 HSPU
    • 1 minute to complete 50 Double Unders
    • 1 minute to complete 10 Pistols
    • 1 minute to accrue 30 second L-Sit (must hold L-Sit for 3 seconds to count)
• Part C
  • Frantic Fran – every rep is equal to 1 point
    • 5 minute AMRAP of
      • 5 Thrusters @ 95lbs
      • 10 Pull-Ups
• WINNER IS THE TEAM WITH THE MOST POINTS

Part A:

Power Clean: 265# (PR)
Front Squat: 275#
Vertical Pull: BW + 90#

Part B:
All Five completed

Part C:
7 Rounds + 11 reps

Total Score: 796

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Report

• WOD TOD: 7pm
• Body: some soreness in the groin
• Sleep: 8 hours
• Power Lung: 5x10
• Fish Oil: 4 teaspoons in the morning, 1 at lunch, 2 at bedtime
• Static Stretch: light on the legs
• Foam Roll: Legs
• MWOD: none