Burpee Deadlift WOD
5 Rounds for time
5 Deadlift, 275#/185#
10 Burpees
6 minute time cap for all divisions. Post time to comments.
Masters RX 40-49: 255#/155#
Masters RX 50+ : 185#/115#
Scaled: 225#/115#
Masters Scaled 40+ : 155#/95#
Beginner: 135#/75#
Movement Standards:
5 Second Penalty for touching equipment before “GO” is called
Deadlift – grip of any style, arms cannot be bent on the way down (no increasing momentum on the barbell), typical completion is required (full extension of the hip and knee), grip must be under control at the height of the lift. No lifting straps, gloves are ok. Touch N Go, or drop from the top is ok.
Burpees – Sternum (nipple line) to the floor, get up in any fashion, jump over the bar FROM TWO FEET AT THE SAME TIME, and land on the other side of the bar with TWO FEET AT THE SAME TIME. You can jump laterally, or facing, or facing away. Any orientation, as long as both feet leave and land together at the same time. Hips must be above the feet when landing, and shoulders must be above the hips when landing. The rep counts when you land correctly on the opposite side of the bar. No clap is necessary.
***If no repped for a burpee landing, you do not have to re-do the whole burpee, simply jump back over the bar and land correctly for the rep to count.
BURPEES-TO-BABY: 30 burpees!
UPCOMING EVENTS:
World Wide WOD @ Carport CrossFit!
Join thousands of other competitors around the country for a ONE DAY, THREE WOD blowout! Compete in one of the three divisions to fit any athlete. August 10th, just two weeks after the CrossFit Games are over, you will want to jump into this Garage Games Event! Now is your chance to “Be The 1″ for you to take the stage, for you to shine. If you are a beginner… no problem. A Scaled competitor… no problem. An RX Beast, we got you covered. A Master at either RX or scaled levels… yep, you are in.
REGISTRATION INFO
Individual: $50
Event Date: August 10th
Location: CARPORT CROSSFIT!!
Workouts: View them HERE
Divisions: RX, Scaled, Beginner, Masters 40-49 RX, Masters 50 RX, Masters 40 Scaled
Teams: No
Check-in: 8:00am
Start-Time: 9:00am
Reg. Ends: 2013-08-07
Competitor T-shirts: $12 (you can purchase them HERE from WODLife)
Contact: Amber at 205-527-3133 or carportcrossfit@gmail.com
8 comments:
Crossift Deprivation this morning for me. 2 Part WOD:
Establish Back Squat max-375#
12 Min AMRAP
15 70# KB goblet squats
15 70# KB swings
30 DUs
4 rds plus 18
85 burpees-caught up again from the weekend!
masters rx 185lbs - 4.43 Good to see all of our peeps this a.m. I'd gladly take that extra 5# you were talking about yesterday Cori cause then I'd have something besides a boney beyonce to sit on for those long haul drives-maybe I should increase my cake donut and chocolate milk intake??
Scaled at 6:24. Bill smoked through this one with Josh and Kaila on his heals and Sandy finishing strong. Still waaaay behind on my burpees!
Scaled/115# at 6:09. Pretty slow this morning from taking off Thursday-Monday :)
a little treat for you guys...
here's tomorrow's wod:
world wide wod - WOD2
3 rounds for time
30 Wallball shots (men=20#/10ft, women=14#,9ft)
30 Snatches (men=75#, women=45#)
p.s. oatie i did your burpees yesterday and i'm about to do today's! :)
That just ROCKS coach :-) Tonight was good, managed to stay under the time cap & finish in 5:25.
Not feeling great but 3:46 Rx 24' jump
With Judy no one WOD s alone:)
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