AJ with her game face on. Thanks for the photos Wendy!
Congratulations to all the competitors this last weekend. We had some interesting workouts and obstacles thrown at us this year. Here is a list of the workouts that we completed as well as the standings that we have record of. Make sure to congratulate the athletes on their great achievement this weekend!
Day 1
WOD 1 –
3 Rounds for time of:
10 Right arm deadlifts (65/95)
10 Left arm deadlifts
20 Box jumps (20/24)
The challenge is, the DB being used was with an almost 3 inch handle
Jeremy Bomhof 8.01 24
Greg Rangel 8.15 29
Warren Reeves 8.42 30
Sean Bruce 8.52 36
Barry Wills 9.00 46
Christina Verhagen 4.35 3
Adrianna Haffey 6.48 9
Morgan Watson 7.45 15
Deanna Whiteley 8.58 28
Day 2
WOD #2 –
For time:
800M run
50 burpees
400M run
WOD #3-
Barbell Complex, increasing weight by 10lbs each bar:
3 Snatch grip deadlifts
3 Snatch
3 Overhead Squats
Barbell starting weight – 65/95lbs
50 seconds to complete all the reps, 10 second rest between bars
WOD #4 –
5 minutes to find 1 rep max clean and shoulder press
WOD #5 –
15 min. AMRAP of:
4 alternating leg pistols
8 ab mat situps
16 lateral bar hops
Placings after Day 2 –
Warren Reeves 25
Sean Bruce 28
Jeremy Bomhof 32
Greg Rangel 37
Barry Wills 47
Christina Verhagen 2
Adrianna Haffey 9
Morgan Watson 14
Deanna Whiteley 21
Day 3
This workout was an elimination workout, only the top 2 athletes from each heat moved on. They also had a few wild card spots from each round. Each round the workout got increasingly harder.
For time:
5 Ground to Overhead (65/95)
5 Wall balls (14/20)
5 Toes to bar
25 Double unders (in scaffolding)
5 Pullups
5 Hand release pushups
5 Up and over box jump (20/24)
1 Clean and Jerk (125/165)
Each round something got more challenge, heavier ground to overhead, heavier wall ball, higher target, chest to bar pullups, bar muscle ups, hand clapping pushups, ring dips, higher box, heavier clean and jerk.
Unfortunately because of the knock out style workout on Sunday, we are unable to let you know where each athlete placed that day. As far as I know Dub came in approximately 8th place, Adrianna 6th place.
Tuesday Class Cancellations: 7:00 am, 9:30am, 12:15pm and 4:30pm classes are cancelled due to coach illness. Sorry for the inconvenience, if this causes you to miss your classes this week please let us know and we will add a class on to your membership.
Today’s Workout:
Buy In – Back Squat 1-1-1-1-1-1-1 E3M
WOD – “put’em up”
AMRAP in 18 Minutes:
5 Muscle ups
10 Pistols
15 Burpees
Zone 4 – scale to assisted muscle ups
Zone 3 – scale muscle ups to chest to bar pullups
Zone 2 – scale to assisted chinups, scale pistols with a box or band
Zone 1 – scale as needed
Cash Out – Mobility goat!