In teams of 5, with only one teammate allowed per station, complete as many rounds and reps as possible in 30 minutes of:
Station 1 – 300 Meter Row
Station 2 – 30/15 Push-Ups
Station 3 – 30 Box Jump Overs
Station 4 – 30 Goblet Squats
A. Every two minutes, for 20 minutes (10 sets):
Snatch x 2 reps @ 80-90% of 1-RM
B. For time:
Run 1 Mile
50 Overhead Squats (135/95 lbs)
50 GHD Sit-Ups
150 Double-Unders
50 KBS (52/35)
50 Box Jump-Overs (24″/18″)
A. Every minute, on the minute, for 15 minutes:
Minute 1 – Wall Walk or Rooving Plank x 2-3 reps
Minute 2 – Supine Ring Rows x 10 reps @ 2011
Minute 3 – Bench/Bar/Ring Dips x 10-12 reps @ 2011
B. In teams of 3, complete as many rounds and reps as possible in 15 minutes of:
15 Calories of Assault Bike or Rowing
15 Kettlebell Swings
As soon as the Assault Bike/Concept 2 is available, the next teammate jumps on and starts his/her 15 cals.
A. Take 15 minutes to build to a new 1-RM Push Press
B. “Helen”
Run 400 Meters
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups
A. Five sets of:
Front Squat x 2 reps
Rest as needed
Suggested loads per set (by %): 70, 80, 85, 90, 90+
B. Every two minutes, for 20 minutes (10 sets):
Clean & Jerk x 2 reps @ 80-90% of 1-RM
C. “2015 CrossFit Regionals Event 7″
For time:
15 Muscle-Ups
1 Squat Clean (205/135 lbs)
1 Squat Clean (225/145 lbs)
1 Squat Clean (245/155 lbs)
1 Squat Clean (255/165 lbs)
1 Squat Clean (265/175 lbs)
A. Three sets of:
Bulgarian Split Squats x 8 reps each leg @ 3011
Rest 45 seconds between legs, 45 before moving on
Pronated-Grip Strict Pull-Ups x 5 reps @ 21X0
Rest 45 seconds
B. For time:
75 Double Unders
50 Wall Ball Shots (20/12 lbs)
25 Burpees
50 Wall Balls (20/12 lbs)
75 Double Unders
Rest Day
A. Three sets of:
Deadlift x 6-8 reps 2011
Rest 60 seconds
Bottom’s Up Kettlebell Walk x 25 yards each arm
Rest 60 seconds
Double-Unders x 60 seconds
Rest 60 seconds
B. In teams of two, alternate sets to complete four each of:
10 Calorie Row
20 Barbell or Dumbbell Thrusters
30 Kettlebell Swings
A. Every 90 seconds, for 12 minutes (8 sets):
4-Stop Halting Clean Deadlift + Hang Clean
(Pause for two seconds at each of the following positions – 2″ off the floor, mid-patella, mid-thigh, “pockets” – then stand fully, descend to mid-thigh and perform 1 hang clean)
Build over the course of the eight sets.
B. Complete as many rounds and reps as possible in 10 minutes of:
1 Power Clean (205/135 lbs)
1 Front Squat (205/135 lbs)
1 Shoulder to Overhead (205/135 lbs)
2 Power Cleans
2 Front Squats
2 Shoulder to Overhead
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead
…and so on.
A. “2015 CrossFit Regionals Event 6″
Five rounds for time of:
Row 25 Calories
16 Chest-to-Bar Pull-Ups
9 Strict Handstand Push-Ups to 4.5″/3″ Deficit
Rest until fully recovered, and then…
B. Four sets of:
20 Walking Lunges with 32/24 kg Kettlebells
Rest 90 seconds
A. Four sets of:
Single-Arm Kettlebell or Dumbbell Bench Press x 8 reps each/arm @ 2012 *tough
Rest 2 minutes between each arm/set
B. Three sets of:
60 seconds of Max Reps Strict Supinated-Grip Pull-Ups
Rest 60 seconds
60 seconds of Hollow Hold or Rocks
Rest 60 seconds
60 seconds of Max Distance Handstand Walk or Nose-to-Wall Handstand Hold
Rest 60 seconds
A. “CrossFit Regionals 2015 Events 4 & 5″
For time:
Handstand Walk 250 feet
Time cap: 3 minutes
Rest until the clock reaches 5:00, and then…
Two sets, each against a 20 second clock, to establish a 1-RM Snatch
Rest 80 seconds between the two sets
Rest until fully recovered, and then…
B. “Randy”
For time:
75 Power Snatches (75/55 lbs)
*Move the barbell 5 feet forward every 25 reps.
**Mark off a 42″ width on your bar with tape and keep your hands inside those marks to simulate the short barbells used at Regionals.
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Join us Monday at 9am as we come together to honor not just one man or one branch of service, but to all who have paid the ultimate sacrifice … To The Lost …
Warmup @ 8:45am
Workout @ 9am
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30 burpees50 pull ups / 75 ring row100 sit ups150 air squats60 burpees25 pull ups / 50 ring row50 sit ups75 air squats30 burpees*30 Minute Time Cap. With any time remaining, athletes will complete as many Bar Mu’s as possible.*Athletes may partition the pull-ups, sit ups, and air squats however they would like.