If you are judging or competing in Sectional WOD #4, it is imperative that you watch this video several times and review the standards and requirements.
ADVANCED
"2011 Sectional WOD#4 - ADV"
10 Min/AMRAP
10 Burpees
10 Front Squats 75/55lbs
10 Ring Rows
FIRE-BREATHER
"2011 Sectional WOD#4"
10 Min/AMRAP
60 Bar Facing Burpees
30 Overhead Squats 120/90lbs
10 Muscle Ups
CA$H OUT:
Coach's Call...
1 Muscle Up = 3 Pull Ups and 1 Ring Dip
10 Muscle Ups = 30 Pull Ups and 10 Ring Dips
10 Min/AMRAP
10 Burpees
10 Front Squats 75/55lbs
10 Ring Rows
FIRE-BREATHER
"2011 Sectional WOD#4"
10 Min/AMRAP
60 Bar Facing Burpees
30 Overhead Squats 120/90lbs
10 Muscle Ups
CA$H OUT:
Coach's Call...
1 Muscle Up = 3 Pull Ups and 1 Ring Dip
10 Muscle Ups = 30 Pull Ups and 10 Ring Dips
Posts
19 comments:
Holy Shit CrossFit! Let's do this OTG!
WOW, looks like a good one!
In a funny moment this morning, I posted a comment on yesterday's blog entry.
The word verification was "butfing".
Seriously. That was some funny sh*t to start my day.
haha! Hilarious
Theresa, great to see you in EHT this morning! Great job on WOD #4.
Did the ADV today:
4rounds + 5 burpees
Row: 320-299-296, great job everyone, esp Bill & Dennis, way to kill it!
WOD (FB) ... 60 + 30 (@ 95 lbs) + 1 MU
Yayy! Finally made it to EHT!! Great job everyone and it was nice meeting all of you:)
WOD#4 60 + 9;thought I was going to bang out more ohsq but that wasn't happening. Mark, great coaching..you helped me a great deal with managing my rest and breathing with the burpees..so helpful. Nipur, you did great..so happy to do the wod with you, was trying to keep up with your burpee pace!!!
Thanks Nikki! Your kids are adorable:)
Did the games workout this morning with Theresa from W-Town.
Great to meet you and also put a face to the name I see on the blog.
Got 60 + 14
My impression:
Burpees did not wind me as much as I thought they would( what usually happens to me). But they they fatigued my legs.
Going to the OHS my legs were fatigued. Lost aobut 10 reps due to not making depth (not usually a problem for me). My only regret is that I did not make it to the muscle ups cause I'm sure I would have cranked out 10 unbroken :)
Good luck everyone. Thanks Steve P. for judging.
There's a lot of bitching about this wod online(not us of course). How do you bitch about muscle ups if your competing in a competition for the worlds fittest person? If you can't do one I'm betting your out of the running already. That being said(picture Kramer busting into Jerry's apartment), I'm OUT!!!!!!
How I feel about this WOD
http://www.youtube.com/watch?v=YIMigVo1pyA&feature=player_embedded#at=82
Going to put on my coolface and go at it like this guy.
Got my 90 reps, I'm done. This open over yet.
60 + 7...thought I would never finish those burpees. K-swat thanks for judging, yelling, cursing...kept me going!
Great job everyone who tackled this one today!
Got 60+21. I felt pretty good, steady on the burpees. Would have loved to hit all 30.
Games WOD # 4 60 +4, happy I got 4. OHSQ tough for me.
Thanks for Judging and pushing me Justin.
Great effort today everyone
60+5 OHSQ was most fatiguing on my shoulders believe it or not...but I'm blaming the whole thing on my non-burpee friendly pants.
Disappointed, I really think I can do better.
Amazing work everyone!
60 + 20.... and I'm spent. Really would have liked to have hit the muscle ups.... Grrrrrrrrrrr........
Great work everyone! Way to tackle WOD4!
WOD #4
60+ 4
I'll take it :)
Hannah, you really inspired me today. Watching your tiny little body squat 90 pounds overhead is something. Thanks for coaching, Bambi!
No doubt a tough WOD, and by the looks of the leader board, many others think so too!
Thanks for the cheering section 930 W'town. It did help, especially when that OHSQ got heavy.
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