Three Rounds:
6 Ground To Overhead (115lbs)
12 Box Jumps (24")
24 KB Swings (45lbs)
50 Double Unders (2:1 singles)

1) With a 10:00 cap…
75 Calorie Row
Then in the remainder of the 10:00:
30 HSPU
Rest 2:00 between 1 and 2.
2) 2:00 ME HS Shoulder Taps

Rowed 1141 meters and 4:30 minutes.
Hit all 30 HSPU. Touched head to magenta yoga block at Y.
50 HS Shoulder Taps

3RFT: 20 Minute Time Cap

20 V-Ups, hold bender ball overhead
20 OWLS, hold 35lbs plate overhead
20 Burpees

16:32

Four Rounds For Time:
500m Run (lap around outside of Y)
8 Front Squats @ 155lbs

Rest 1:1

Note: Must clean bar from ground.

WL
1) Hang Snatch (just above knee): 5 heavy singles, no misses – rest as needed
2) Hang Clean (just above knee): 5 heavy singles, no misses – rest as needed
3) Jerk from blocks (or rack): 5 heavy singles, no missed – rest as needed

A: 115-125-130-135-140lbs
B: 155-165-170-175-185lbs
C: 185-190-190-195-205lbs

Murph
For time:
800m run
50 pull-ups
100 push-ups
150 squats
800m run

Notes: Did Half-Murph. Do not partition the reps and wear 20# weight vest. 

"Nancy"
5 rounds for time of:
500 meter run
95 pound Overhead squat, 15 reps

Notes: Ran lap around outside of Y. All sets unbroken.

Hollow Rocks 4X15

For Time:

40 GHD Situps
20 Deadlifts @ 185lbs
30 GHD Situps
15 Deadlifts @ 185lbs
20 GHD Situps
10 Deadlifts @ 185lbs
10 GHD Situps
05 Deadlifts @ 185lbs

11:32

24 KB Weighted Pistols (alternating) - 20lb KB
12 HSPU
16 KB Weighted Pistols (alternating)
8 HSPU
12 KB Weighted Pistols (alternating)
6 HSPU

Note: For HSPU, must touch forehead to yoga block (magenta) at Y.

2015 Regional Event 6
5 rounds for time of:
Row 25 calories
9 Chest-to-bar pull-ups
9 Strict handstand push-ups

Notes: Scaled C2B from (16) reps to (9). Head must touch yoga block (black) at Y on HSPU. 

A:
Masters Event 3
SQT
3 rounds for time of:
95-lb. ground-to-overheads, 10 reps
200-yard shuttle sprint, 50 yards there and back twice

6:20 

Notes: Sprint wall to wall in long hallway at Y outside fitness center. All snatches were unbroken at 95 pounds.

B:
L-Sit Crunches 3X12
Arch Rocks 3X15
Arnold Press 3X10 @ 27.5 pounds

A:
50 Deadlifts @ 155lbs
30 Burpees
500m Run (lap around outside of Y)
30 Burpees
50 KB Swings @ 35lbs
500m Run (lap around outside of Y)

B:
3X10 Evil Wheels
3X20 Hollow Rocks

Workout of the Day
A: 
Four sets of: 
Power Clean x 1.1.1
(rest 10 seconds between singles)
Rest 3 minutes

B:
Three sets of: 
Against a 2-minute running clock, complete as many rounds and reps as possible of:
5 Burpees
5 Ground To Overhead (115lbs)
Rest two minutes between sets and pick up where you leave off after each set. Report total rounds and reps performed. 

135-155-170-175lbs
6 Full + 3 Burpees

Notes: Used a snatch for G20.

AMRAP 12:
3 Deadlifts
3 Hang Cleans
3 Shoulder To Overhead
9 Box Jumps

Note: Used 135 pound barbell and 20" box. S20 was a mix of push press and jerks.

(7) Full + (1) Deadlift

Finished with Hollow Rocks 2X25

A: For Time:
50 Cal Row
50 Walking Lunges
50 KB Swings @ 35lbs
50 Sit-ups
50 Double Unders (Sub 3:1 Singles)

B:
V-Ups 3X12
L-Sit Crunches 3X10

A: EMOM 10: (2) Snatches @ 85%
B: Hang Clean & Jerk + (20) second overhead hold X5
C: Front Squat 4X4. Must clean bar from the ground.

A: 120lbs
B: 120-125-130-135-140lbs
C: 140-150-160-170lbs

A.
Take 15 minutes to build to a heavy Jerk - work to 90% of 1RM

B.Complete as many rounds and reps as possible in 7 minutes of:
7 Knees to Elbow
14 Wall Ball Shots

A: Hit 205lbs; couldn't lock out 210 using push jerk.
B: 5 Full + 7 K2E

21 Weighted Pistols; 35lb KB
15 Clean & Jerks; 135lb Barbell
9 Pullups

--Rest 15 Minutes--

21 HSPUS
15 Power Snatches; 115lb Barbell
9 Pullups

Strength: 
1) “Regional Event #4″. For time:
-250ft handstand walk
2) “Regional Even #5″ Snatch: 10 rounds – Every 90 second, complete:
-1x snatch (Work up to a max for the day)

A: Subbed Max Reps HS Shoulder Taps in 3:00 minutes -- 84 Reps
B: 140lb was best lift

EMOM 10:
Even: 12 V-ups
Odd: 12 Supermans

Focus on keeping back and belly tight with Supermans.

Workout of the Day
In teams of two, with only one person working at a time, complete:
100 Kettlebell Swings (44lbs)
400 Meter Run*
100 Slam Balls (25 lbs)
400 Meter Run
50 Burpees
400 Meter Run
100 Slam Balls
400 Meter Run
100 Kettlebell Swings

*Note: Alternate running between athletes.

This was nasty. Did the workout with Nick at Springer. Slam Balls were absolutely the toughest part of this workout. 

For Time:

15 Power Snatches @ 115-pounds
30 Burpees
15 Power Snatches @ 115-pounds

9:13

Happy with this effort. Snatches were broken up into sets of (5); burpees into sets of (10).

Hang Clean 21-15-9-6 reps
Use weight that can be completed UB for the round. Try to go up in weight each round. 3 minutes rest between efforts. 

95-115-135-155lbs

Workout done at No Excuses. Got every round pretty easily. Next time try to increase by 10 pounds per round. 

2011 Regional Event 1
For time:
Run 1,000 meters
30 handstand push-ups
Row 1,000 meters

Hollow Hold+Rocks
3X20 seconds+10 reps

2012 Regional Event 3
Four rounds for time of:
10 One-arm dumbbell snatches @ 50lbs
1/2 Gasser

5:42

Notes: Alternate arms between reps.
DB must be lowered with control to the floor; no dropping.
Must touch both hands to floor at turn-around.

Crossfit Regionals 2011 Event #2

Thruster Ladder

 

Athletes will have 20 seconds to take the first barbell from the ground and then perform one thruster at a specified weight. They will then have 20 seconds to transition barbell to next weight where the same requirements apply. You may only make only one thruster attempt in any 20 second period.

Used Women Weights (lbs):  105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185.

Best lift was at 175lbs. 

For Time: (15) Minute Cap:
15 Snatches @ 60%
12 Snatches @ 70%
9 Snatches @ 80%
6 Snatches @ 90%
3 Snatches @ 100%

Notes: Based off 140-pound Snatch 1RM
15 UB @ 85-pounds
6&6 @ 100-pounds
5&4 @ 110-pounds
3&3 @ 125-pounds
3 UB @ 135-pounds

Failed initial lift @ 140. Did not want any part of that lift and scaled down to 135-pounds. Reached set of (3) with (7) minutes remaining. Take your time and fight through it, even if singles.

A: 3x5 Weighted Pistols @ 25lbs

B: 6 RFT:
135lb Front Squats, 3 Reps
24" Box Jumps, 6 Reps

Must clean bar from the ground.

C: 1:00 Each Of:
Hollow Hold w/PVC overhead
Arch Hold w/PVC overhead

1 Minute Cap: 20 Snatches @ 45lbs
1 Minute Rest
3 Minute Cap: 20 Snatches @ 75lbs
1 Minute Rest
5 Minute Cap: 20 Snatches @ 95lbs

Hit 'em all easily w/in time cap. Next time try 75/95/115lbs.

A: 5RFT:
5 S2O @ 155lbs (take bar from rack)
5 C2B Pull-ups

B:
2X0:60 Plank Hold
5X5 L-Sit Crunches


Notes: Primarily used push press for S2O. As Rx'd is (7) RDS, but my arms were fatigued early in this one.