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WORKOUT OF THE DAY

101029 Friday Wod#3 2009 Mid-Atlantic Regional

By jerry20 comments

101029 Friday Wod#3 2009 Mid-Atlantic Regionals:

Wednesday was so much fun, lets do another one!

400m Run before EACH round  21, 15, 9 Overhead Sq (65W, 95M) and Box jump (20″W, 24″M)

If you want to compare your time and keep competition standards all BOX Jumps must have full foot on the top of the box; even 1/16th of an inch is a no-rep. However, if you jump up with your foot partially on the box you may walk onto the box for the rep to count. The “plyo jump” will be very difficult to perform with this standard.

http://games2009.crossfit.com/MidAtlanticWomensFinal.pdf

http://games2009.crossfit.com/MidAtlanticMensFinal.pdf

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20 Comments to "101029 Friday Wod#3 2009 Mid-Atlantic Regional"

  • Sean C says:

    October 29, 2010 at 7:03 am - Reply

    15:19 – good leg burner. 3rd round of overhead squats was probably my best form.

    Congrats to all on the efforts displayed at 0600 and 0645

  • Laurie Wasko says:

    October 29, 2010 at 7:08 am - Reply

    10:56 Fun. Those box jumps sucked after running and OHS though!

  • Vance says:

    October 29, 2010 at 7:39 am - Reply

    15:55 #75 OHS
    Enjoyed the mobility warmup. Shoulders feel much better.

  • Fred says:

    October 29, 2010 at 7:54 am - Reply

    13:30 75#

  • Gar Whaley says:

    October 29, 2010 at 8:22 am - Reply

    WOD 12:59 RX

    6:08 Annie w/ Seam M and Tim G

    Loop w/ Tim G

  • Harold Doran says:

    October 29, 2010 at 8:54 am - Reply

    13:06 rx. This was the first WOD I did at the sectional two years ago and I DNF’d. There was a 15 minute time cap and I was doing my last few OHS when the buzzer rang.

    Feels good kick that 15 minute time cap in the nuts.

  • Sean Mulcahy says:

    October 29, 2010 at 9:35 am - Reply

    11:18

    A.P. was Annie w/ Gar & Tim G: 6:10

  • Dayna Lewnes Blumel says:

    October 29, 2010 at 9:57 am - Reply

    17:06 – i think! OHS at 65lbs – definitely bothered my right shoulder causing my arm/hand to tingle afterwards.

  • Danya Armstrong says:

    October 29, 2010 at 10:29 am - Reply

    11:07 RX

  • Adam Murphy says:

    October 29, 2010 at 10:41 am - Reply

    10:58

  • Kevin Hare says:

    October 29, 2010 at 11:32 am - Reply

    15:50 Rx’d
    Got the hang of it by the 3rd round.

  • Vinnie Freda says:

    October 29, 2010 at 12:22 pm - Reply

    14:31 Rx

    OHS are no joke.

  • Uhle says:

    October 29, 2010 at 12:43 pm - Reply

    11:42- it was a nasty little guy

  • Melissa Lopes says:

    October 29, 2010 at 12:48 pm - Reply

    10:59 rx

  • jerry says:

    October 29, 2010 at 12:53 pm - Reply

    went 63,45,27 air sq for ohs: 10:58

  • Adrienne Hoar says:

    October 29, 2010 at 2:12 pm - Reply

    14:25 RX
    dropped bar twice in first round although I didn’t mean to. The rest was consecutive.

  • Mike Hart says:

    October 29, 2010 at 2:21 pm - Reply

    11:05 Rx

    -squats need to be deeper

  • mhixson says:

    October 29, 2010 at 6:19 pm - Reply

    15:36 rx

  • Kara Cunningham says:

    October 29, 2010 at 7:33 pm - Reply

    15:41 (35#)

  • Koz says:

    October 29, 2010 at 7:51 pm - Reply

    12:46 with a #20 vest. Worked out with the 1715 crew – strong performance from everyone!

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