Category: WOD

Main Class:

In teams of 2 complete AMRAP in 15 minutes of:

50m Sprint
1 Rope Climb (15ft.)
3 Hang Power Snatches (115#/75#)

* Alternate each full round with your partner. One bar per team.

Advanced RX Class:

Strength WOD:

2014 Regional Event 1

1RM Hang Snatch (Squat)

Conditioning WOD:

10 Rounds for time of:
1 Legless 15 ft. Rope Climb
200ft. Run

* 2014 Regional Event 5 is 14 ft. climbs

Checkout WOD:

5 Rounds NOT for time of:
10 Good Mornings (45#/33#)
10 Toes-to-bar 

Results

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“On belay” is the first climbing command used by a climbing team at the base of a route or wall or pitch higher up the cliff. This command tells the climber that the belayer (or spotter) is ready to belay or anchor them with the rope.

For Saturday’s climbers there were no belayers. If you can’t demonstrate a foot lock then no climbs until you practice and get one. Scaling the height of the climb is the first step after getting a solid foot lock so you can feel comfortable finding your feet below you while not worrying about climbing too high.  Supine climbs are the normal rope climb beginner scale as this builds hand over hand pulling strength and coordination.

Over this past week and this coming week we will continue to program Regional WOD’s or variations of them. It makes it so much more fun to watch Regionals and appreciate the work capacity of all the athletes when you can relate to a specific workout or combination.

Watch archived coverage from Regional Week 1

Main class:

Team “Maltz Challenge”

As a team of 2 complete for time:

Advanced RX Class:

Strength WOD:

5 Sets for load
1 Press + 2 Push Press + 3 Push Jerk

Conditioning WOD:

“Maltz Challenge”

For Time:

400m Run 
50 Pull-ups 
200m Kettlebell Farmer’s Walk (53#/26# each hand)
50 Ring Dips 
100 Push-ups 
50 Knees-to-elbows 
100 Sit-ups (abmat)
400m Run 

Results

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Mark trains with the sled for Regionals:

Saturday was the Maltz Challenge Memorial WOD to honor DEA agent and USAF Pararescueman MSG Michael Maltz who was killed in Afghanistan in a helicopter crash on 3/23/2003. Having run this once a year, yesterday was the first time I programmed it as a team version rather than just solo and the Half Maltz.

Handstand Push-ups with David Durante and Alessandra Pichelli – video [ipod] [mov] [HD mov]

04.05.14 / Regional Tickets on Sale Now

Strength WOD:

Every Minute On the Minute for 10 Minutes (EMOM) complete:
1 Hang Snatch (Choose Load)

Conditioning WOD:

5 Rounds for time of:

12 Thrusters (75#/55#)
12 Box Jumps (24″/20″)

Results

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Want that muscle-up? Then you need to practice. A lot. Of everything. Strict pull-ups, dips, chest to bar pull-ups, transitions, kipping swing, false grip… you get the point. You have to put the time in, be patient and work at it. You can’t skip the strict pull-ups and the deep ring dips and expect to jump on the rings and knock them out.

How to Get Your First Muscle-up CrossFit Invictus

Regionals:

The Team events announced for the Regionals are the best yet. These will definitely test and weed out teams that are made up of 1-2 Games or Regionals Caliber athletes and some specialists. This also marks the first year in which Regionals Team athletes will have to complete all the events.

Regional Team Events Announced

CrossFit Games Update: May 2, 2014 – [video]

Strength WOD:

10-10-10
Back Squat

Conditioning:

4 Rounds each for time of:

400m Run
* Rest 2 minutes between each run, record split times

Results

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Perfect day for squats and then a run in the sun. Lynn turned her 1RM into her new 10RM! That’s progress. 

Congrats to Kimberlee for earning her 250th WOD T and both Linda and Kelby (Garrett) for getting their 100th WOD T’s!

Day 3 Regional Events Announced

CrossFit Games Update: April 30, 2014 – [video]

CrossFit.com Programming Analysis: Part 1