2018 CrossFit Online Regional Qualifier #3

Saturday Apr 21 2018


Join us at 8:15am for our Free Community WOD that is open to the public. Bring your family and friends!
1.)Complete as many rounds as possible in 20 minutes of:
50 wall-ball shots
100 double-unders
50-ft. handstand walk
100 double-unders
50-cal. row
100 double-unders
50-ft. handstand walk
100 double-unders
*2.) 8 Min Partner AMRAP
One partner does a round, the other rests, then switch. 
100m Run
5 Medball cleans 25/16
*3.) EMOM 10
10 Hip Extensions
7 Sumo Deadlift High Pulls 95/65
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Theresa Rosenquist156d

Chuck, Tom, & Josie -- REALLY nice job today!!! 👊💪👊💪👊

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1+50 WBs, 100 DUs, 35’ HSW in 20’. Finishes 2 rds
5 rds in 5 min WB/run
Watched grant workout ... that was exhausting 🙂
Community with Mom
9:15 - 25 cal bike instead of DUs (yuckyyyyy)
1 rd + 49 wallballs
Handstand walks were not on point 🙃
9/100 dubs (last set of first round)
1 round + 30/50 cals
UB wallballs and HSWs / WOD from yesterday: 1 round + 25 C2B. The 245# cleans were very challenging. Failed a number of them even with a belt on / Dirt from Thursday complete in 10:50. UB HBBS, 10-10-7 for deficit HSPUs, 15-12 for fronts squats. AMRAP from Tuesday complete with headstand -> handstand: 4 rounds flat
40/50 cals
Handstand Walks ate up a majority of my time 😒
11/50 dubs (last set)
12 min up ladder: 250m row, 3 power snatch, 3 OHS (85#), 250m row, 6 PS, 6 OHS, etc. finished with 12/12 PS. Fun!
Sone DU (104/204😃!) & 🐧jumps/5 ATW v. HSW. Knee & Shldr therapy & XOSym.
Rest day 😴