Beth always crushes the WOD
No strength work today because this sucker could take awhile! Plan to have your own bar and to have weights set up to change as the workout goes along. I’m not exactly sure how this one will play out as far as equipment goes so plan on being flexible. We’ll get it done though!
CROSSFIT REGIONALS – INDIVIDUAL EVENT 4
50 Back Squats (135/95)
40 Pull-ups
30 Shoulder-to-overhead (135/95)
50 Front Squats (85/65)
40 Pull-ups
30 Shoulder-to-overhead (85/65)
50 Overhead Squats (65/45)
40 Pull-ups
30 Shoulder-to-overhead (65/45)
Dang…that’s a chipper!
You’ll do good at this one, you’ve got great endurance!
50 Back Squats (135/95) 75#
40 Pull-ups red/purple-some just red
30 Shoulder-to-overhead (135/95) 65#
50 Front Squats (85/65) 65#
40 Pull-ups red/purple
30 Shoulder-to-overhead (85/65) 65#
50 Overhead Squats (65/45)45#
34:03-This was ROUGH!
40 Pull-ups
30 Shoulder-to-overhead (65/45)
last set of pullups-red/purple
last STO 45#
Susan…you did awesome!! You are making so much progress in a short period of time!! Way to go!!
Once you get those 3 strict pull-ups its time to work on kipping pull-ups. You’ll murder them one day!
CROSSFIT REGIONALS – INDIVIDUAL EVENT 4
50 Back Squats (135/95) 75#
40 Pull-ups
30 Shoulder-to-overhead (135/95) 75#
50 Front Squats (85/65) 65#
40 Pull-ups
30 Shoulder-to-overhead (85/65) 65#
50 Overhead Squats (65/45) 35#
40 Pull-ups
30 Shoulder-to-overhead (65/45) 45#
Time: 43:06
This was a tough one! I had a little mental melt down when I got to the OHS…got mad at myself and went back to finish the WOD. Glad I did. Was able to do all the pull-ups without bands, it was slow and one at a time on that last set, but I did it. Thanks Karen for not letting use the band!
Great job 10 am!
Congratulations, Jen! It’s amazing what our bodies can accomplish when we tell our brains to “shut it!”
So glad you stuck with it!! That is awesome Jen!!
Jen you are so not a quitter. Very impressed with all those pullups. Way to stick with it!
120 Pull-ups without the band is amazing! Always proud of you Jenn!
Wow, so stinking impressed ladies great job!!!!
1RM clean & jerk…125# New PR
1a. 3×8 banded GH raises
1b. 3x ME push ups (20/17/15)
Push ups were not kind to my shoulder so I couldn’t do the prescribed wod.
12 minutes of DU =366 and 400m run
BOOOOMMMMM!! Yes ladies and gents that’s well over that little ladies body weight!
What, What…that is awesome Karen!!
CROSSFIT REGIONALS – INDIVIDUAL EVENT 4
50 Back Squats (135/95)
40 Pull-ups
30 Shoulder-to-overhead (135/95)
50 Front Squats (85/65)
40 Pull-ups
30 Shoulder-to-overhead (85/65)
50 Overhead Squats (65/45)
40 Pull-ups
30 Shoulder-to-overhead (65/45)
Modified — 85#, 65#, 55#, green band. 25:55
You worked your tail off!
50 Back Squats/ 25 @95#
40 Pull-ups/ 20 Red band
30 Shoulder-to-overhead/ 15 with PVC (shoulder issues)
50 Front Squats/ 15 @ 55#
40 Pull-ups/ 20 Red band
30 Shoulder-to-overhead/ 15 with PVC
50 Overhead Squats/ 25 Back squats @95#
40 Pull-ups/ 20 Red band
30 Shoulder-to-overhead/ 15 with PVC
Added: 25 Back squats @ 95#
Time: 16:29
1RM Power Snatch – worked up to 155#. Form was way off. I’m gonna back down on the weights and work on speed and form for a couple of weeks.
ME Bench Press- #225- 7/5/4
“Annie”
50-40-30-20-10
Situps
Double Unders
7:24RX- doubles all unbroken, I can speed up situps a bit. Goal is sub 7.
Then
12 minute AMRAP
25 DU’s
20 vertical KB swings
15 T2B
4 rounds- T2B murdered me, everything else UB.
Is that a PR for Annie?
CROSSFIT REGIONALS – INDIVIDUAL EVENT 4
50 Back Squats (135/95)
40 Pull-ups
30 Shoulder-to-overhead (135/95)
50 Front Squats (85/65)
40 Pull-ups
30 Shoulder-to-overhead (85/65)
50 Overhead Squats (65/45)
40 Pull-ups
30 Shoulder-to-overhead (65/45)
65#,55#,35# modified 25,20,15
15:33