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CrossFit Games Regionals WODs Announced!

 

Hey team,

So with under 1 week until our intrepid Zoners head over to Vancouver, the Regional wods have been announced.  They are a substantial step up from the Open wods and are also definitely more challenging than what we faced at the Regionals last year.  As the CrossFit Games continues to evolve we may begin to see the Regionals as a true testing ground with only the very fittest surviving!

With that said, there is no telling what people are capable of when offered no other option – we all witnessed this in the Open when our very own CF Zone family members burst through perceived barriers and set numerous new PRs.  It’s up to our Regionals-bound athletes to get their mental game solid so that they can achieve new heights also.

Take a look at the workouts and let us know what you think…

Individual Workouts

Workout 1

For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

Workout 2

Thruster Ladder – Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell.  Their result is the highest successful thruster.

Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

Workout 3

21-15-9 reps for time of:
Deadlift (315lb / 205lb)
Box jump (30”/24”) 

Workout 4

For time:
100 Pull-ups
100 Kettlebell swings (53lb / 35lb)
100 Double-unders
100 Overhead squats (95lb / 65lb)

Workout 5

“Amanda”
9-7-5 reps for time of:
Ring muscle-up 
Squat snatch (135lb / 95lb)

Workout 6

For time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (45lb / 25lb)
50 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint 

Team Workouts

Workout 1

For time:
4 X 750m Row
50 Handstand push-ups
4 X 750m Row

Teams of 4 (2 men, 2 women)

Workout 2

Thruster Ladder, same rules as the individuals. Teams of 2 (1 man, 1 woman). A team’s result will be the sum of the highest successful thrusters by each athlete.

Workout 3

21-15-9 reps for time of:
Deadlift (275lb / 185lb)
Box jump (30”/24”)

Teams of 2 (1 man, 1 woman). The man performs the entire workout then tags the woman who does the entire workout. Total time is the result.

Workout 4

For time:
250 Pull-ups
250 Kettlebell swings (53lb / 35 lb)
250 Double-unders
250 Overhead squats (95lb / 65lb)

Teams of 4 (2 men, 2 women). Team will complete this as a chipper, with one athlete working at a time. A team must complete all of the Pull-ups at the rig, then complete all of the Kettlebell swings, then all of the Double-unders, then all of the Overhead squats. There is no set rotation needed among the athletes. A team’s result is their total time to complete this chipper.

Workout 5

Team “Amanda”
9-9-7-7-5-5 reps for time of:
Ring muscle-up
Squat snatch (135lb / 95lb)

Teams of 2 (1 man, 1 woman). The man does 9 muscle-ups, then the woman does 9 muscle-ups. Then the man does 9 squat snatches, then the woman does 9 squat snatches with a separate barbell, etc. The pattern continues until they both have completed the couplet. A team’s result is their total time to complete the couplet.

Workout 6

For time:
20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead (45lb / 25lb)
30 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint

Teams of 4 (2 men, 2 women). All four athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station.  A team’s result is the total time for all 4 members to go through the workout.

Looks like fun, right?  Any way you cook it, it’s going to be a great weekend!

Turts

Today’s Workout

Buy-in:  Get warm before class, grab a partner who will be doing the same weights as you!

WOD:  “Bee-Bop”

This partner workout is based on reps achieved in a given time frame.  Each partner group will have 3 rounds of the following exercises to accumulate as many reps as possible.  Every rep counts in this one, so stay sharp and keep the effort up!

  • Clock set on 60 second timer
  • Each partner has 30 seconds to accumulate reps while the other rests (except on the partner wallballs – both partners go for 60 seconds together)
  • 60 seconds rest between stations
  • Station 1:  Partner wallballs – first person performs a wallball (14/20) and while the ball is in the air, the next partner gets in to catch it and perform the next wallball.  Only wallballs that get above the dot and are caught will count.
  • Station 2:  Dumbbell Floor to Overhead – 2 dumbbells (~25ish/45ish)- must touch the floor every rep and get to full arm extension overhead (power clean to push press is most efficient if they are too heavy to snatch)
  • Station 3:  Overhead Walking Lunges – hold a plate (25/45) overhead and get as many steps in as possible.  Back knee must lightly graze the ground and you must stand up to full extension on each step.
  • Station 4:  Toes to bar – feet must touch the bar each rep and pass behind a vertical line drawn down from the bar.

Zone 2 – scale all weights as needed (toes to bar sub double crunch)

Zone 1 – modify exercises and rounds as needed

Cash-Out:  Easy block run as a group

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