WOD:

Jackie’s Birthday WOD
(Her birthday was actually Saturday, but we’re “celebrating” today)

Every 2 minutes sprint 200m. With the time that remains in the 2 minutes you will perform as many reps as possible of the following movements.

Push-ups
Power Snatch (95/65)
Sit-ups

During the first 2 minutes you will sprint and then perform as many push-ups as possible. During the second 2 minutes you will sprint and then perform as many power snatches as possible. During the third 2 minutes you will sprint and then perform as many sit-ups as possible. This will then be repeated for a total of six 2 minute rounds.

Post total reps for each movement to comments.

Hope you had a great birthday, Jackie. Also hope you enjoy your KCF birthday present (the WOD).

Washington Sectionals Wrap-up

A long weekend has come to a close. I can tell you that I am completely exhausted and all I did was judge. I can’t imagine how the competitors feel after 5 gruelling WODs in 2 days. The day 2 WODs proved to be very exciting and well put together. They were as follows:

WOD 4 – Deadlift 5 reps in 20 seconds. Competitors had 3 attempts to perform their heaviest possible 5 rep deadlift in a 20 second time limit.

WOD 5 – Five rounds of approximately 60m sled push loaded with 135# for the men and 95# for the women, 18 double-unders and muscle-ups (4reps/2 reps). This WOD had a 17 minute time limit.

On the men’s side the biggest deadlift was 490# and he completed it with plenty of time remaining and had enough left in the tank to hold the weight at the top of the 5th rep and give his best Gene Simmons face.  For the women, the most impressive performance was a 280# pull for 5 reps.  Unfortunately it was not performed within the 20 second limit, but it was an impressive lift none the less.

The muscle-ups were the real game changer for WOD 5.  There were only a handful of women who actually did WOD 5 as prescribed.  Most of the women chose to scale performing 3 ring pull-ups for each muscle-up.  There were still several inspiring performances, with women fighting and scrapping to complete their muscle-ups.  In the men’s heats, the real surprise performance was put in by our friend and owner of CrossFit Tacoma, Morgan Hepfer.  He performed well across all the WODs and put up the best time of the day in WOD 5 with a time of 7:11.  We look forward to seeing him perform at Regionals in May.

Chris, Brandi and I really enjoyed being at Sectionals and serving as judges.  We all learned a lot and came away inspired and motivated to really step-up our training.  I can’t encourage you enough to attend the Regionals in May.  The competition will be epic and I guarantee that you will be blown away.

For a complete results breakdown click here.