Friday 130315
2011 CrossFit Games Regional Workout #1
For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters
Post time to responses.
The Saturday Open WOD Heat Times for 13.2 will start at 8am and run every half hour until 10:30am. For example: 8:00, 8:30, 9:00, etc.. Please e-mail me at breckberry@crossfitjenks.com with your preferred heat time by Friday at 5pm. We ask that you show up early as we will be starting each heat ON TIME. You will be responsible for your own warm-up. The very LAST heat time available will be 10:30am. The gym doors will open at 7:30am in order for people to start warming up. Again, please be ready to go 10 minutes before your scheduled heat time. Good luck to all the CrossFit Jenks competitors!!
Also, Child care will be provided ONLY for those who are currently paying for it. This includes monthly membership and Punch-card kiddos! We will NOT be able to accomodate any drop-ins. The hours for child care will be 9am- 10:30am.
1000 row
30 hspu
1000 row
11:34
11:40
Rxd
Rx’d 10:42
Bench Press 5-5-4-3-3-2-2
225-245-255-255-275-275
WOD 9:30 rx’d
Front Squat: 6×2 @ 220#
WOD (with 17 HSPU)
13:40
Front squats @ 105 lbs
Scaled to 10 HSPU with 3 ab mats: 12:52
Front squats @100#’s
Scaled wod:
1000 M Row
25 HSPU’s w/2 (should have been 3) ab mats
1000 M Row
=11:52
Front Squats 6×2 @ 180(pr)
Scaled wod:
1000 m run
1000 m row
9:04
WOD 11:47
Front Squats @ 100#
WOD Scaled:
15 HSPU with 1 ab mat
15 HSPU with 2 ab mat
15:05
Run 1000 meters
30 Thrusters @65lbs
Row 1000 meters
15:54
Great job, 9:30!!! Awesome work today, Paige! So proud of you!!
Can’t wait to see everyone kill 13.2 tomorrow!! : )
Run 1000
Row 1000
9:12
Ready for another shot @ 13.2 tomorrow.
Great work Paige!
Thanks girls! 🙂
WOD as Rx’d:
9:52
Good luck to everyone tomorrow on 13.2!
Front squats at 125
Wod w 1000 run
20 HSPU’s no ab mat, 10 with one ab mat
1000row
15:04
Nice job to the nooners!
Ran my first 800 in 4 months
30 hspu with 1 abmat
1000 m row
15:08
Great job Paige!! Awesome pic Ms. Natalie.
15 minute:
Row – 30 sec on / 30 sec off
Average Meters – 152
WOD (modified):
Row 1000m
30 push ups
30 sit ups
Row 1000m
11:30
1000m run
30HSPU
1000m run
12:22
13.2 at CrossFit Complete MWC 261 reps (23 rep improvement)
FS
2×275-290(pr, 1f)-280(1f)-265-265-275