Wednesday, June 8, 2011


For time:
100 Pull-ups
100 Kettlebell swings, 1.5 pood
100 Double-unders
100 Overhead squats, 95 pounds

Post time to comments.

Movement standards (3:59min)
Dave Castro explains the Individual standards for Regional Workout 4, the Pull-up, Kettlebell swing, Double-under, Overhead squat chipper.


Carport Crossfit said...

Big Dawgs
as Rx’d

Women - 1pood/65#‘s

For time:
75 Pull-ups
50 Kettlebell swings, 1.5pood
75 Double-unders
50 Overhead squats, 95 pounds


For time:
75 Pull-ups
75 Kettlebell swings, 1pood
75 Double-unders
75 Overhead squats, 65 pound

Women - 26lbs/35-45

For time:
30-50 Pull-ups (Beginner or assisted okay)
30 Kettlebell swings, 8-12kg
30-50 Double-unders
30-50 Overhead squats, pvc-25#

Scaled WOD courtesy of BrandX.

Amber said...

This is Mitch's farewell WOD to all of us. He loves us TTTHHHIIIISSSS much! haha.

Cori said...

thanks mitch! 'preciate it!

Old Man said...

holy crap. and I was hoping to make it today and this is what I come back to. ouch

Amber said...

FYI - Top 10 men and women at Regional did this in less than 20 minutes.

Amber said...

Scratch that! I was looking at the "chipper" times.

Top WOD4 times were less than 30 minutes. Whew!

Amber said...

28:54 rx

I am SO happy I was sub-30! that was the HARDEST workout....

Drew said...


Paul said...

33:38 (I think)-65# OHS

Anonymous said...

awesome wod so sweet Z 25:51 rx, eric was 29:51 rx, adam was 27:10 at 1 pood and 65 lb

Anonymous said...

been taking progenex for 3 weeks and have never had better results this stuff has me ready to go the next day no question havent been sore at all!!! Z

Cori said...

41:14 rx
that was from the devil!
wish i could say i was sub 30...but yeah, i was too worried about my ripping HANDS!

Will said...

Yeah, Z, I've been taking post WOD recovery for a few months, definitely helps. So does lots of stretching. Haha.

Great times everyone! That's a killer workout.

Cori said...

other good recovery things:
sweet potato with some protein! :)