For time:
20 Thrusters
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front Squats
Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.
The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF. Full range of motion (ROM) on all skills!
Post time to comments.
Video from the 2010 Mid-West Sectionals!
Compare to 2/19/10, 5/24/11, and 7/26/11.
17 comments:
Check this out!
http://crossfitallstar.com/carbs-are-killing-you/
I also love their "rules"-
The 7 Sacred Rules at AllStar
At CrossFit AllStar we commit to live the following:
1.I promise to do my best. My best will vary from day to day, minute to minute. But in that minute I will do my absolute best.
2.If I can run, I run. If I have to walk, I walk. When I am forced to crawl, I crawl. Then I rest and live to fight another day.
3.I may struggle, curse and cry but I will never quit.
4.I will never criticize or beat myself up for what I can't do today. I will just try again tomorrow.
5.I promise to believe in myself, beginning each workout with the thought that "I can do this!"
6.I show up to my workouts because I am committed to my health. My commitment to health is an act of self-love.
7.I acknowledge that my diet is the most important part of my program. The cleaner it is, the better I do.
NOTE: This workout begins with 4 burpees.
So do your burpees, then knock out those thrusters!
16:00 65lbs - This was a hum dinger. Definitely not my favorite but ALWAYS good to be with fellow CJs.
Sounds like a great workout to start the week. Great time Bill!
6:59 RX
3 min PR! Yay!
i also got long arm muscle ups using false grip with hands turned out! yay! did 6 of em.
Wow, Cori! A 3 min. PR is amazing!! And 6 muscle-ups to boot!! Bring on Regionals!
just booked flights for west palm EEK!!!!!! it's FOR REAL NOW!
Inconceivable! Way to go Cori. I spent 6 minutes of my 16 just trying to catch my breath. You were right this morning when you said you were looking forward to this.
thanks ya'll!
way to go Cori!! I am still having residual affects from my migraine yesterday, so I will have to pass on tonight. I am so ready to get back in the gym though!!
How in the world anyone could do that WOD in under seven minutes is beyond belief to me. Great job, Cori.
Amber thanks for posting those 7 rules. I took number 4 to heart reading it just now after my DNF tonight.
@20 minutes 15 Push Jerks 55 lbs.
all of these folks in awe of my time, will be MIND BLOWN when they see drew and amber's times! :)
judy, you did great! i love the sacred rules! i need to practice number 5 more. i have a hard time believing in myself.
5:59 PR!
and to top it all off, I got 3 MU in a row!!!!! woohoo!!!
I am feeling encouraged about Regionals. :)
Air Force: RX 19:52 min
14:something.
4:57 rx then @ 10 min went again dnf by 20min cut slow FS
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