crossfit regionals 2012

wod #5
Teams of 3 women and 3 men
Snatch Ladder
ryan, lucas, 215#
mackey 175#
summer 135#
angie 130#
karli 125#
total weight 985# 9th place

crossfit regionals 2012

wod #4 Teams of 4 (2 Men, 2 Women)
For time:
women:
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
men:
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)
CROSSFIT SEVEN: 28:45 ryan, mackey, karli, angie

crossfit regionals 2012

team wod #1 Teams of 4 (2 Men, 2 Women) For time: 20 Partner deadlifts (455 lbs) 20 Handstand push-ups 20 Partner deadlifts (315 lbs) 20 Handstand push-ups 20 Handstand push-ups 20 Partner deadlifts (455 lbs) 20 Handstand push-ups 20 Partner deadlifts (315 lbs) CROSSFIT SEVEN: 8:23 ryan, mackey, summer, karli mackey: michael (3rds, 800m run, 50 situps, 50 back ext) 18:44

regional practice...

snatch: 165#

team event #4: backs squats, push press, pullups

AMRAP 10:
5 hang power cleans 135#
10 burpees
20 double unders
7 rounds + 3 hpc

for time @ 45#
500m row/25 thrusters
400m row/20 thrusters
300m row/15 thrusters
200m row/10 thrusters
100m row/5 thrusters
9:53

regional wod practice

1 arm snatch: 100#

hang power cleans: 225#

parter deadlifts: 455#

hspu

not ready...

power cleans 205#
hang power cleans 185#

AMRAP 12
1 rope climb
15 pushups

9 rounds + 5 reps

first day back...

For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups

8:53

SCT 2 day five

5k run
10 rounds of "cindy"
5k run

59:03

SCT 2 day three

6.5 mile run

5 rouds for time:
25 seconds unsupported handstand hold
50 air squats
24:04

SCT II day one

3 mile run
5 rounds of MARY: 5hspu, 10 pistols, 15 pullups
3 mile run

took an hour.. or so.

easter

5000 meter run
Arlington heights track
20:23
Split times:
1st 1600m: 6:08
2nd 1600m: 6:36
3rd 1600m: 6:48
4th 200m: :51

team wod training

750m row
60 muscle ups
150 deadlifts 245/165
150 ghd

good friday

front squats:
135x5
185x5
205x5
225x2
245x2
275x2
285x2
275x2

5 rounds for time:
100m row
3 muscle ups

training today....

amrap 10 minutes CINDY
mackey: 14rds

30 clean & jerks for time @ 155#:
mackey: 7:27
ryan: 7:00

tornados

5 rounds for time:
50' walking OH lunges 45# oly bar
21 burpees
mackey: 9:41
ryan: 8:53

7 mile run with Ax

good stuff

partner wod:
5 rounds:
20 meter sled pull 200#
20 push press 75#
20 pushups
switch partner
28:04

2 mile run

100 situps for time: 2:37
100 supermans for time: 1:52