WOD 1 "Diane" Regionals 2012 - Not long til the opens. 5 WODs over 5 weeks starting from 6th March - 7th April. Keep your eyes out for more details.
Lifting
OHS – sit in bottom 3sec 3×5
3 step snatch – 2 x Hang snatch pull flat foot + Hang snatch 6×2
Drop clean (sit in bottom 3 sec) 4×5
Halting RDL 5sec 5×5
Core:
Rope roll outs 3×6-8
Windmills 3×5/5
’3 is a crowd’
Thanks to BJ for this one..
for time, complete:
300m sprint
30 x KB swings 24/16kg
30 x Box jumps 24/20″
30 x Butterfly sit ups
300m sprint
30 x KB SDHP 24/16kg
30 x Double unders
30 x v-snaps
300m sprint
30 x KB thrusters 24/16kg
30 x Deck squats
30 x Hollow rocks
300m sprint
To scale this one – scale load as needed or do complete in partners.
4 comments
CrossFit Base says:
January 12, 2013 at 10:11 (UTC 10 )
3’s a crowd
Lee & Karen: 21.54 (assist deck squats)
Jess & Nicole: 22.30* (24kg)
CM 24:27 Rx
Nyree/kez 22.50 rx
Sare 26.29 (5kg assist deck squat + one leg hollow rock)
Alyce 18inch, 12 kg 24:22
Ev 19:25 Rx
Crispy 23:00 Rx
Simon 27.49 16kg KB 60 Single skips
Bernie 24.32 single skips
Clare 23.27 * 24” Box Jumps
Andrew 23.20 Rx
Steve 22” box jumps, 10DU + 40 single, 16kg KB thruster
Kelly row, 24.40 19 inch, 12kg db, singles,
Nice WOD BJ!
Rich says:
January 13, 2013 at 18:42 (UTC 10 )
Rich: 22:11 Rx
Nice one BJ!
BJ says:
January 14, 2013 at 09:08 (UTC 10 )
HEY GUYS!!
HOPE YOU ALL LIKE MY WOD!! ha ha
19:39 *24kg KB *22inch Box
BJ
P.S. Check out those hotties in the orange singlets in the pic posted!!
Emma says:
January 15, 2013 at 08:10 (UTC 10 )
22.41 box jump 18″