Final Day of 2012 Regionals

Final 2 workouts to pull through the 2012 CrossFit Games Regionals
at CrossFit Flagstaff!

Today, 9:00 and 10:00 am
IMG_4935Individual Event 5

Snatch Ladder with Double Unders

In this event, the athletes work their way through a series of stations with progressively heavier barbells. They will have 50 seconds to move to the platform and perform 20 double unders, and then one snatch. There is a 10-second "reset" time, so the athlete rotates every minute.

At each station, the 20 double-unders must be completed prior to attempting the snatch. The entire snatch must be completed before the 50 seconds are up. The athlete remains at that station until the call of "rotate," at which point he or she will move to the next station and begin the double-unders. If the athlete does not successfully snatch the barbell within the 50 seconds, he or she does not advance to the next platform.

If the athlete fails a snatch, he or she has a choice. The athlete is allowed to attempt the lift again in the remaining time, and/or attempt to get extra double-unders. The extra double-unders will be used to break ties for athletes who snatched the same weight. The athlete must attempt the snatch (after the 20 double-unders) before going for extra double-unders. The bar must at least pass above the knees to count as an attempt.

Women's weights: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

Men's weights: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

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Congratulations to all those who got out of bed this morning and came in to hit WOD #5!  That was the first big accomplishment of the day!

The double under buy-in to each progressively heavier Snatch brought an added element of haste to an already accelerated style on this technical/neuromuscular workout.  All athletes were pushed to be focused and precise in a short amount of time in order to be successful at all they needed to accomplish in 50 seconds time.

Isabelle and Ryland nailed the high notes of the morning at 115# and 195#, respectively! 


IMG_5074Today, 3:00 and 4:00 pm
Individual Event 6

For total time:

Three rounds of:
7 Deadlifts - 345# M/225# W
7 Muscle-ups
Three rounds of:
21 Wall Ball shots - 20# M/14# W to 10'
21 Toes-to-Bar
100-foot Farmer carry (2 - 100# DB M/70# DB W)
28 Burpee Box Jumps - 24" M/ 20" W
100-foot Farmer carry Return
3 Muscle-ups

Time cap: 17 minutes

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And Audrey got back on THAT horse, today!

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What an amazing weekend!  6 workouts in 3 days.  Great job to all who participated in any and all of them!  Incredible performances and valiant efforts were exhibited all weekend and you all reached deep and found what you're made of and took yourselves further than you ever have before.

Keep training!  The rewards are limitless!

As Jesse left with us and I think we can all agree:
"I have even more respect and admiration for Katie Brown after completing all 6 workouts from the Regionals. I was only able to do half of them prescribed, which makes her 13th place performance even more amazing. Strong work Katie!"