WOD Droppin’

May 19th, 2015

Category: CrossFit

WOD Droppin’

Fred

Fred

Have you signed up for the In-House Team Throwdown yet? What are you waiting for?! This is an awesome opportunity to throw your hat in the ring and have some fun competing. This competition is meant for all skill levels and we hope that everyone can participate. The deadline to register is June 8th. Click HERE to sign up.

Here’s a little taste of what to expect at the Throwdown… announcing WODs 1 & 2!

Event 1
5 minutes to lift as many pounds as possible.
As a team, choose one weight from the following options:
135, 115, 95, 75
The weight on the bar will remain the same the entire workout. The team will work together to lift as many pounds as possible within the 5 minutes. Each athlete must perform the movement designated to their division:
Rx Male – Snatch
Rx Female – Clean & Jerk
Scaled Male – Clean & Jerk
Scaled Female – Deadlift
Athletes will establish an order and must stay in that order for the entire workout. Each athlete must perform at least 1 rep before rotating. Athletes must rotate every 10 reps, if not sooner.
Score = total reps x weight on barbell

1 minute to transition to Rower for Event 2

Event 2
7 minute row for Max Calories
Teams will establish an order and must stay in order for the entire workout. Athletes must switch every 15 calories for guys / 10 calories for girls. The athlete coming off of the rower must complete 5 burpee lateral hops over the barbell before the next athlete can begin rowing. The athlete next in line can begin getting on the rower and strapping in while his/her teammate performs burpees. The rower does not need to be reset each time.
Score = total calories rowed

Standards
Snatch – Barbell must move from the ground to overhead in one motion. Full lockout of knees and hips must be shown at the top. Any type of snatch is permitted.
Clean & Jerk – Barbell must clearly stop at the shoulders and finish overhead with arms locked out, head through, and full lockout of knees and hips. Feet must finish together and beneath the hips. Any type of clean and jerk is permitted.
Deadlift – Barbell must start with both plates touching the ground. At the top, shoulders finish behind the bar with full extension of knees and hips. The barbell may be dropped from the top. Bouncing the barbell is not allowed.
Burpee Lateral Hops – Chest must make contact with the floor. Jump from two feet to the other side of the bar. If you mess up the jump, you can redo the jump without redoing the burpee. Stepovers are allowed in the scaled division.

Strength
Every 3 Minutes for 21 minutes complete the following complex:
1 Power Clean
1 Hang Squat Clean
1 Push-jerk
1 Split Jerk

– Hands must stay on the bar. Bar cannot touch the ground after the power clean.
-Ascend in weight as possible.

WOD
12-10-8-6-4-2
Burpee Pull-ups
Double Unders x5 (60,50,40,30,20,10)

Level 2- Double Unders x2
Level 1- 10-8-6-4-2
Singles x5

Conditioning Class: WOD
8 Rounds
50m Sled Push (empty sled)
100m Shuttle Sprint (50m down and back)
Rest :90 or work with a partner.

Conditioning Class: Core
2 Rounds
15 GHD Sit ups
10 Hip Extensions
5 Glute Ham Raises

DISCUSSION 13 Comments

  1. Joel 05/20/2015 at 12:00 pm

    Strength: 115,135,135,135,135,140, 145 (failed the jerk twice)
    WOD: 9:53 (singles 120,100….)

  2. KB 05/20/2015 at 1:21 am

    75# (LT) L1 8:06 (no kip)

  3. jason barrow 05/20/2015 at 1:09 am

    Strength: 205#
    WOD: 11:07 Rx

  4. Andrea 05/20/2015 at 12:51 am

    Strength: 175, failed split jerk at 180
    Wod: 6:08rx

  5. Kristin 05/19/2015 at 6:50 pm

    105# 8:15 Rx killer on the forearms

  6. Rachel 'Goose' 05/19/2015 at 5:38 pm

    Anyone need another RX girl for their team let me know! ~Rachel Goose 🙂

  7. Eddy 05/19/2015 at 2:14 pm

    Pre-WOD: Bench Press
    Strength: 165#
    WOD: 10:33 Rx

  8. Brian M. Maser 05/19/2015 at 1:29 pm

    Strength: 230#
    WOD: 8:48 Rx

  9. Petra 05/19/2015 at 1:26 pm

    Strength: 105 #
    WOD: 9:32 rx. First time in a long time doing RX DUBs in WOD…not all smooth sailing..

  10. Crowley 05/19/2015 at 1:21 pm

    strength: up to 235# – did hang power cleans instead of hang squat cleans

    wod: 8:09 rx

  11. Frawls 05/19/2015 at 1:13 pm

    Strength: worked to 175# – that was probably my best one. Need to go up in weight.
    WOD: 8:44 (AirDyne Cal – 14-12-10-8-6-4 and basically maxed out my vertical doing burpee pullups to the high bar)

  12. Kurt Brumme 05/19/2015 at 12:39 pm

    Strength: 215 (failed jerks at 225)
    WOD: 8:43 Rx
    Post-WOD: 5×5 front squat, no belt (165, 185, 195, 205, 215), 4×5 strict pull ups