05/20/11 WOD

Happy Birthday to our favorite crossfitter Julie B.  Have a wonderful day!



5 Rounds for time of:

5 Hang Squat Clean- 135m/95w

10 Toes to Bar

15 Wall Balls- 20m/15w

20 Double Unders



1.  Banded Dead lift- (5o% of 1RM)- 7 sets of 2 reps; rest 2 min b/t sets

2.  Box Jump- build to as high as possible in under 10 sets of 1 rep.


Well, if you haven’t seen them yet the workouts for the Regionals have been announced.  We are taking our team of 6 (Tony, Chase, Lindsay, Chris P. Autumn and Marie) and ready to do some damage (to the workouts or ourselves)  The good news is we have all of our Saturday team workouts planned now for everyone!  Here they are:

Team Workouts

Workout 1

For time:
4 X 750m Row
50 Handstand push-ups
4 X 750m Row

Teams of 4 (2 men, 2 women)

Workout 2

Thruster Ladder, same rules as the individuals. Teams of 2 (1 man, 1 woman). A team’s result will be the sum of the highest successful thrusters by each athlete.

Workout 3

21-15-9 reps for time of:
Deadlift (285lb / 185lb)
Box jump (30”/24”)

Teams of 2 (1 man, 1 woman). The man performs the entire workout then tags the woman who does the entire workout. Total time is the result.

Workout 4

For time:
250 Pull-ups
250 Kettlebell swings (53lb / 35 lb)
250 Double-unders
250 Overhead squats (95lb / 65lb)

Teams of 4 (2 men, 2 women). Team will complete this as a chipper, with one athlete working at a time. A team must complete all of the Pull-ups at the rig, then complete all of the Kettlebell swings, then all of the Double-unders, then all of the Overhead squats. There is no set rotation needed among the athletes. A team’s result is their total time to complete this chipper.

Workout 5

Team “Amanda”
9-9-7-7-5-5 reps for time of:
Ring muscle-up
Squat snatch (135lb / 95lb)

Teams of 2 (1 man, 1 woman). The man does 9 muscle-ups, then the woman does 9 muscle-ups. Then the man does 9 squat snatches, then the woman does 9 squat snatches with a separate barbell, etc. The pattern continues until they both have completed the couplet. A team’s result is their total time to complete the couplet.

Workout 6

For time:
20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead (45lb / 25lb)
30 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint

Teams of 4 (2 men, 2 women). All four athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station.  A team’s result is the total time for all 4 members to go through the workout.





Posted on: May 19, 2011admin

18 thoughts on “05/20/11 WOD

  1. Happy B-Day Julie from Keylee and me! We just love working out with you each day and hope that you have a very special day!

  2. Now that is one hot mama!! You look just like jacie 🙂 Or she looks like you.. whatever. Have a wonderful day, i hope Kurt spoils you!!! Love you
    Mindi and Kurt

  3. Happy Birthday Ms. Julie!!! You are rocking that terry cloth romper. I had one of those for a swimsuit cover up back in the day!! Thank you for always being an excellent example of motivation and perserverance (did I spell that right?). Also, thank you for allowing me to be your oldest sewing student!! Celebrate today!

  4. Happy Birthday LULIE!!! Hope you have the best day ever. And if history is any indication, I’m sure dad has already spoiled you today. I love you.

  5. Happy Birthday to one of our hardest working, most dedicated, always inspiring Crossfitr’s! This is your day Julie! Live it up! 🙂

  6. Happy Birthday Julie! Your smiling face always lights up that entire crossfit pit. I’m always so happy to see you walk in! Hope you are having a terrific day.

  7. Happy Birthday Julie!! Thanks for always being so encouraging to me, and everyone. Hope you’ve had a great day!!

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