Caffiene and Kilos Comp
itsagr8daytolift
Posts: 55 Member
Tomorrow I'm competing in a scaled team competition 2 men/2 women, WOD's were released late last night. On the one hand, I'm happy I didn't have all week to psych myself out thinking about the WOD's...on the other hand-it would have been nice to run through these a few times before the event...oh well. Que sera, sera. Goal is to give it 110% and have fun....
WOD 1: Clean Reps 10 minutes
5 bars Men, 5 bars Women
Max reps in 1 min per gender
Women get 1 minute, then men 1 minute, then move to next bar
W Bars: Kilos: 45, 55, 65, 75, 85
M Bars: Kilos: 60, 90, 110, 120, 130
*Score is reps
WOD 2 (Immediately Following WOD 1): Med Ball Toss 1 minute
Men stand 10 ft apart
Women stand 10 ft apart
*Toss med ball back and forth AMRAP 1 minute 20/14 lbs
WOD 3: Swings/Toes/Wall Balls 15 minute time cap
10-20-30-40-50-40-30-20-10
-KB swings, 53/35 lbs
-toes-to-bar
-wall ball shots, 20/14 lbs
*Score is time/reps
10 kbs 53, 10 kb 35, 10 med balls 20, 10 med balls 14
WOD 4: Farmers Walk 6 minutes
40 yards farmers walk.
Men's and women's weight varies per Rx/Scaled
50 kilos/30 kilos 40 kilos/20 kilos per handle
*Score is laps
WOD 5 (Immediately following WOD 4): Max double-unders 5 minutes
Each teammate gets 2 attempts at max double-unders. Best score goes to team score.
*Score is reps
WOD 6: 40 and Up
AMRAP 10 minutes
40 bar muscle-ups (rx)
40 shoulder to overhead, 185/135 (rx) 80 kilos/45 kilos
40 pull-ups (scaled)
40 shoulder to overhead, 135/95 (scaled) 60 kilos/45 kilos
WOD 1: Clean Reps 10 minutes
5 bars Men, 5 bars Women
Max reps in 1 min per gender
Women get 1 minute, then men 1 minute, then move to next bar
W Bars: Kilos: 45, 55, 65, 75, 85
M Bars: Kilos: 60, 90, 110, 120, 130
*Score is reps
WOD 2 (Immediately Following WOD 1): Med Ball Toss 1 minute
Men stand 10 ft apart
Women stand 10 ft apart
*Toss med ball back and forth AMRAP 1 minute 20/14 lbs
WOD 3: Swings/Toes/Wall Balls 15 minute time cap
10-20-30-40-50-40-30-20-10
-KB swings, 53/35 lbs
-toes-to-bar
-wall ball shots, 20/14 lbs
*Score is time/reps
10 kbs 53, 10 kb 35, 10 med balls 20, 10 med balls 14
WOD 4: Farmers Walk 6 minutes
40 yards farmers walk.
Men's and women's weight varies per Rx/Scaled
50 kilos/30 kilos 40 kilos/20 kilos per handle
*Score is laps
WOD 5 (Immediately following WOD 4): Max double-unders 5 minutes
Each teammate gets 2 attempts at max double-unders. Best score goes to team score.
*Score is reps
WOD 6: 40 and Up
AMRAP 10 minutes
40 bar muscle-ups (rx)
40 shoulder to overhead, 185/135 (rx) 80 kilos/45 kilos
40 pull-ups (scaled)
40 shoulder to overhead, 135/95 (scaled) 60 kilos/45 kilos
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Replies
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Good WODs. how did it go?0
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Woke up Sunday morning feeling like I was ran over by a steam roller......my word!!! Now that I'm done whining...competition went really well. We placed 17th as a team. For not knowing each other for more than 24 hours (our box has two locations), our transitions were seamless. We communicated a ton before each WOD and during which made a huge difference. I walked away with a huge adrenaline high....3 PR's (clean, T2B, and KPU), and new lifting shoes (early birthday present from my husband)
Post crossfit they had a weightlifting comp...watched Jenny Arthur snatch 220lbs like it was a pvc pipe...
All in all, a great day. :happy:0
