Archives: Regionals
Wednesday, July 3, 2019
Regionals Workout 14.7 – For time complete:
64 pull-ups
8 Overhead Squats – 205#/135#
Coach’s notes:
Post time to complete to comments. For Regionals in 2014, this overhead squat was taken from the floor and the time cap was 6:00.
WOD LeaderboardSunday, June 10, 2018
TT WOD – Competitive:
A. Push Press – 3, 3, 3, 3, 3, 3
B. 1 round for time of:
1 Rope Climb
8 Thrusters – 135#/95#
2 Rope Climbs
12 Thrusters
3 Rope Climbs
WOD:
Front Squat – 3, 3, 3, 3, 3, 3
Compare to Tuesday, November 7, 2017
Wednesday, May 30, 2018
2018 Regional Event 5
For time complete:
50 Handstand Push-ups
50 Toes to Bar
50 Cal Bike/Row/Ski
50 Dumbbell Box Step-Overs – 70#, 24”/50#, 20”
50 ft. Right Arm Dumbbell Overhead Lunge
50 ft. Left Arm Dumbbell Overhead Lunge
Coach’s notes:
For walking lunge, one dumbbell is overhead, one is held at the shoulder. Post time to complete to comments.
WOD LeaderboardSunday, May 20, 2018
TT WOD – Competitive
A. Individual Regional Event 4 2018
For time complete:
2 rounds of:
10 Snatch – 175#/125#
12 Burpees
Then, 2 rounds of:
10 Snatch – 115#/75#
12 Burpees
B. With time remaining work on handstand walks. If possible use courses, obstacles, etc.
WOD
1 round for time of:
Run 1 mile
27 Bench press – 135#/95#
Run 800m
21 Bench Press
Run 400m
15 Bench Press
Run 200m
9 Bench Press
Tuesday, May 15, 2018
WOD:
A. 2018 Regional Event 6
Complete for time:
4 Rope Climbs
16 Thrusters – 155#/105#
3 Rope Climbs
12 Thrusters
2 Rope Climbs
8 Thrusters
B1. Front Plank – 60s X 3 sets, rest 60s
B2. Superman – 60s X 3 sets, rest 60s
TT WOD – Gymnastics
A1. Seated Dumbbell Shoulder Press – 6-8 reps @ 31X0 X 5 sets, rest 90-120s
A2. Ring Rows – 7-9 reps @ 3013 X 5 sets, rest 90-120s
B1. Bent Over Dumbbell “Y” Shoulder Front Raise – 10-12 reps @ 3012 X 4 sets, rest 90s
B2. Dumbbell External Rotation – 12-15 reps/arm @ 3010 X 4 sets, rest 90s
Coach’s notes:
Post time to complete A and notes for B to comments. For TT WOD post all results to comments.
WOD LeaderboardTuesday, June 6, 2017
A. Regional Individual Event 6 – 1 Round for time of:
30/25 Cals Assault Bike
20 Burpee Box Jump-Overs – 30”/24”
10 Sandbag Ground to Over Shoulder – 150#/100#
B. Use time remaining to play with sandbag, D-ball, tire or other odd object lifts, carries, flips, etc.
Coach’s notes:
Looked far too fun to skip, give Regional Event 6 a go! Post results for event 6 and part B to comments.
WOD LeaderboardMonday, May 22, 2017
1 round for time of:
100-ft. dumbbell overhead walking lunge – 80#/55#
100 double-unders
50 wall-ball shots – 30#/20#
15-ft. rope climb, 10 ascents
50 wall-ball shots
100 double-unders
100-ft. dumbbell overhead walking lunge
Coach’s notes:
This is the 2017 Regional Event 3 workout. Their time cap is 16 minutes, post your time to complete to comments.
WOD Leaderboard