2012 CrossFit Games Regional WOD 5 Prep & WOD 6

2012 CrossFit Games Regional WOD 5 Prep - Snatch Ladder
4 rds for time
40 Double Unders
5 Power Snatch 135

time 2:54

2012 CrossFit Games Regional WOD 6
For time:
Three Rds of
7 Deadlifts 345
7 Muscle Ups
then,
Three Rds of
21 WallBall
21 Toes to Bar
then,
100' Farmers Carry 100lbs
28 Burpie Box Jumps
100' Farmers Carry 100lbs
3 Muscle Ups

Time 23min

2012 CrossFit Games Regional WOD #4

2012 CrossFit Games Regional WOD #4
50 Back Squats 135
40 Pullups
30 Shoulder to OH 135
50 Front Squats 85
40 Pullups
30 Shoulder to OH 85
50 Overhead Squats 65
40 Pullups
30 Shoulder to OH 65

Time 20:23
Second time doing this wod...this time it was on a day three and I basically tied the first attempt
Only the OH squats are shown and I did 55 by accident...

2012 CrossFit Games Regional Snatch Ladder Prep

5 rds for time
5 Squat Snatch 200lbs
20 Double Unders
time 13 min .... took my time a little bit

short rest

2000m row (7:26)
50 Pistols
Not Timed

2012 CrossFit Games Regional WOD 3

2012 CrossFit Games Regional WOD 3

4rds for time
10 One Arm DB Snatch 100#
Sprint

time 9min

2012 CrossFit Games Regional WOD 4

2012 CrossFit Games Regional WOD 4
For time
50 Back Squats 135
40 Pullups
30 Shoulder to OH 135
50 Front Squats 85
40 Pullups
30 Shoulder to OH 85
50 OH Squats 65
40 Pullups
30 Shoulder to OH 65

Time 20 min

CrossFit Games 2012 Regional WOD 2

CrossFit Games 2012 Regional WOD 2

2000m Row
50 Pistols
30 HangCleans 225lbs

Time 18:45

Speed Front Squat - Double MetCon

Banded Front Squat
185 12x2 - 30 sec rest

AM WOD
21-15-9
Overhead Squat 135
Chest to Bar Pullups
time 4:20

PM WOD
Thrusters 95lbs
Ring Dips
Pushups

forgot the reps and the time...

Olympic Lifting - DL, Pushup, PushPress Triplet

Power Clean
243 5x5 - 4 min rest

Power Clean to Push Press
200 x20 - Not for time

21-15-9
Deadlift 275
Ring Pushups
DB Push Press 40#

time Sub 7 min

Incline Speed Bench - Open WOD 12.4 Redo

Speed Bench Banded
155x5x5 - 3 min rest

12 Min AMRAP
150 WallBall 10' - 20Lbs MB
90 Double Unders
30 Muscle Ups

Score - 18 M.Ups

Dealift - Triplet - Rowing Intervals

Speed Deadlift 325x5x3 - 4 min rest

3 rds for time
21 KB Swings 75#
21 GHD Sit-ups
21 Burpies

time 10:23

250m Row x6 - 90 Sec Rest
47.1 - 46.7 - 46.9 - 48.1 - 47.3 - 45.6

Overhead Squat, Push Press, Muscle Ups

Overhead Squat
200lbs x5x5 - 2 min rest

Push Press
200lbs x20x1 - 30 sec rest

21-15-9 for time
Overhead Squat 135
Push Press 135
WallBall 10' 20lbs SlamBall

Time Around 10 min

40 Muscle Ups Not for time

Heavy Clean Pulls - MetCon WGM

Power Clean 262 x5 Attempts 2(3f)
Clean High Pull 262 x4x5 - 4 min rest

MetCon
12 min AMRAP
Power Clean 175 - 10
Box Jump 24" - 15
25 Yard Sprint x6

rds 6 + 7 Power Cleans

Front Squat PR - Unique MetCon

Front Squat 315 x3x1 - 5 min rest

5 rds for time
3rds of
16 front squat 135#
16 DB Bench Press 75#
2 rds of
16 back squats 205#
16 DB Bench Press 75#

time 19:55

5 rds
Bike Sprint High Resistance 1/4 Mile
Bar Dips 10

Olympic Lifting - Open 2011 WOD 1 + Weight

Snatch High Pull
225 x5x3 - 4 min rest

Muscle Snatch
135 x5x3 - 90 Sec rest

10 min AMRAP
30 Double Unders
15 Power Snatch 95#
6 rds + a couple Snatch

100 Toes to Bar Buy Out not for time

Heavy Incline Bench, Lunge & Burpie Couplet

Incline Bench
245x5xMax Effort - 4 min rest
3-2-2-2-2 (PR)

5 rds for time
45lbs Barbell Walking Lunges - 50' feet
21 Burpies

time 9:26

50 HSPU Kipping Buy Out, Not for time

Squat Clean PR and Double MetCon

Squat Cleans 255x4x3 attempts
2(1) - 2(1) - 1(3) - 1(2) -- (Failed attempts)

WOD 1
12 min AMRAP
12 Hang Power Clean 185
12 Ring Dips
250m Row

4 rds + 9 Hang Power Cleans

WOD 2
21-15-9 for time
KB Swing 1.5 pood
DB Thrusters 35lbs

time 3 something

Overhead Strength Endurance Focus - Two Short WODs

Max Effort Handstand Pushups w/ Escalating Rest Periods 2/3/4/5min
17 - 13 - 11 - 12 - 9

WOD 1
21-15-9 for time
OH Squat 135#
Push Press 135#

Time 6:45

WOD 2
6min AMRAP
75 Push Press 95#
Max Double Unders - 198