Sunday, May 22, 2011

Monday 110523 Regionals WODs Roulette

This week we will be running all 6 of the CrossFit Games Regionals Competition WODs.  These workouts force athletes to demonstrate fitness across the ten general physical skills, across a variety of time domains and through a wide array of movement patterns.  Seventeen regions around the world play host to the competition- with between 6-8 top finishing men and women in the Open group making it to the Finals in July. 

For CrossFit Malibu members this week, all 6 WODs will come up one day at a time, in random order.  The first class each morning will draw from a hat to determine which of the 6 will be run that particular day-with the 6th and final WOD run on Satruday morning at 10am in Team Style. Thus, we call this week; "Regionals WODs Roulette."  You know what to expect... but not exactly when.  Have Fun!
Holden demos a nice rack position after a hang clean.
Quick Overview of the 6 WODs for Regionals WODs Roulette
For time: Run 1000 meters, 30 Handstand push-ups, Row 1000 meters

Thruster Ladder - Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell.  Their result is the highest successful thruster.

21-15-9 reps for time of:  Deadlift (315lb / 205lb),  Box jump (30”/24”)

For time: 100 Pull-ups, 100 Kettlebell swings (53/35lb),100 Double-unders,100 Overhead squats (95/65lb)

“Amanda” 9-7-5 reps for time of:  Ring muscle-up, Squat snatch (135lb / 95lb)

Chipper-For time: 20 Calorie row, 30 Burpees, 40 Two-hand dumbbell ground-to-overhead (45/25lb), 50 Toes-to-bar, 100 foot Overhead walking lunge (45lb plate / 25lb), 150 foot Sprint


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