Saturday, June 4, 2016

Member's Only Competition
When: 8:00 am Today
Where: CrossFit North Mesquite
Who: RX and scale athletes!
 
What are the workouts?
 
WOD 1 Benchmark 
We will randomly draw one of the 4 benchmarks below from our hopper!
  1. “Fran” 21-15-9 Thrusters 95/65, pull ups (10 min cap) scaled: 65/35, jumping pull ups
  2. “Grace” 30 Clean and Jerk 135/95 (10 min cap) scaled: 75/45
  3. “Helen” 3 rounds of: 400m run, 21 KBS 53/35, 12 pull ups (12  min cap) scaled: 35/26, jumping pull ups
  4. “Jackie” 1000 meter row, 50 thrusters 45/35, 30 pull ups (10 min cap) scaled: 35/15, jumping pull ups

WOD 2 Max lift
We will randomly draw one of the three lifts below from our hopper. Athletes will weigh in so we can do a body weight to weight lifted ratio for ranking!
  1. Deadlift
  2. Back Squat
  3. Strict Press
WOD 3 Chipper
For time (20 min cap):
15 Cleans (115/75) (75/45)
30 Toes-to-Bar (knees to waist)
30 Box Jumps (24"/20") (16/12)
15 Chest to bar pull ups (jumping pull ups)
30 Barbell Push Press (45 / 35 lb) (35/15)
30 Double-unders (90 single unders)
15 Thrusters (95/65 lbs) (65/35)
30 Wall Ball 20/14 (14/8)
30 Burpees
300' Plate Overhead Walking Lunges (45 lbs/25 lbs) (25/15)

6 comments:

  1. May Meltdown complete!

    Go Rise & Grind
    Asa

    ReplyDelete
  2. B: eggs, sausage
    A: apple
    L: chili
    S: mixed fruit, nuts
    D: chili, salad

    Lost 3 inches in my waist! Back to pre baby waist!

    ReplyDelete
  3. B- protein shake
    L- sausage and spinach
    D- pork chops and Brussel sprouts

    Great challenge team night WOD'ers

    ReplyDelete
  4. Competition wods
    Jackie: 7:28 (30+sec PR)
    Strict PRess: 112 lbs (not PR)
    Chipper: 16:0?

    That was a great setup for people who have never done a competition, come try one out for free. Very nicely set up and lots of fun!

    ReplyDelete
  5. It was a ton of fun. Thanks for putting it on.

    Everyone was awesome. Props to Jose for keeping it running like a machine.

    ReplyDelete