Sectionals WOD #6

1 round for time:

Row 250 m

21 Bench Press

Row 500 m

15 Bench Press

Row 750 m

9 Bench Press

Coach’s notes: Guys use 135 lbs and gals 85 lbs for bench press. Post time to complete to comments.

Compare to August 6, 2010

REMINDER – Get your tickets for the Project VIJAI Raffle. Tickets are $10. ALL money raised goes to helping get Vijai here, from India, to earn his Level 1 CrossFit Certification.

Draw takes place this Sunday April 30, 2011

For more information regarding this initiative please visit the Leadership as Rx’d website

Hang Clean  1, 1, 1, 1, 1, 1, 1, 1, rest as needed

Coach’s notes:  Post loads for all sets to comments.

Compare to February 3, 2011

The SKINS Event is happening tonight at CFC!  Bring your friends and come by with some cash in hand to get 50% off SKINS merchandise!

Helen

3 rounds for time:

400 m Run

21 KB Swings

12 Pull Ups

Coach’s notes:  Weight for the kettlebell swings is 1.5 pood for guys and 1.0 pood for gals.  Post time to complete to comments.

Compare to August 29, 2010

A1.  Bench Press – 3 reps x 5 sets @ 30×1, rest 2:00

A2.  Long Jump – 3 reps x 5 sets, rest 10 seconds between reps and 2:00 between sets

B.  Alternating Tabata for low score

1.  Back Extension

2 .  Push up

Coach’s notes:  Post loads for bench press in A1, best long jump distance for A2 and low score reps for B to comments.

A.  Run 400m @ 80%

Run 400m @ 50%

Run 400m @ 90%

Run 400m@ 50%

Run 400m @ 100%

Rest 5:00

[Run 800m @ 80%, rest 2:00] x 3

Coach’s notes:  Yes, it is time.  Work on your Pose today.  Record your times for the 400m @ 80%, 90%, 100% and for all 3 800m.

A.  Back Squat –  3reps x 6 sets @ 30×1, rest 2-3 minutes

B.  GHD raise – 10-15 reps x 4 sets, rest 90 seconds

B2.  Sit-ups – 15-20 reps x 4 sets, rest 90 seconds

Coach’s notes:  Post loads for all sets of back squat to comments.  In B1 and B2 work on speed of the movements.