111015

Ok, kids. Here’s what I need posted:

WOD 1: Time
WOD 2: Time
WOD 3: Rounds Plus Reps
WOD 4: Heaviest Weight Completed
WOD 5: Total Reps of EACH Movement

Laura actual said she’d make score sheets for the next time we do this. Maybe I should ask for video submissions. Thoughts?

“The Worldwide Outlaw Open Championship Event of the Universe”

-All work will take EXACTLY one hour. Begin your clock with the first WOD and leave it running throughout all WODs.
-We will be using the CrossFit Games scoring system. You MUST post your work to the blog (theoutlawway.com) by Sunday @ 5pm to be in the running for the title of “Champion of the Universe”. Our winners will be announced Monday.
-I would LOVE as much video as possible.

WOD 1 (beginning @ 0:00):

“Heliane”

Run 400m
21 HSPU
21 Pullups
Run 400m
15 HSPU
15 Pullups
Run 400m
9 HSPU
9 Pullups

For time.

Notes: HSPU are games/regionals standard. Ab-Mat between 25# plates. Plates must be touching the Ab-Mat and hands must be somewhere on the plate. Kipping IS allowed.

*Rest the remainder of 20 minutes from the moment the clock started. IE – if you finish in 8 minutes you will rest 12 minutes. Begin WOD 2 at exactly 20 minutes.

WOD 2 (beginning @ 20:00):

Row 50 Calories for time.

Notes: ALL dampers MUST be set on 4.

*Rest the remainder of 5 minutes.

WOD 3 (beginning @ 25:00):

6 minute AMRAP of:

4 Deadlifts @ 330/220
8 Lateral Barrier Burpees (over the bar)
12 Wall Ball 20/14lbs

Notes: Gentlemen; build your deadlift bar with 4-45# 2-25# 4-10# 2-5# and 2-2&1/2# plates. Ladies; build your deadlift bar with 2-45# 2-25# 2-10# 2-5# and 2-2&1/2# plates.

*WOD 4 begins as soon as WOD 3 ends – there is no written rest.

WOD 4 (beginning @ 31:00):

14 minutes (until 45 minutes total) to:

Establish a 1RM 2 Position (hang/full) Squat Snatch.

Notes: Only the weights that were used to complete WOD 3 may be used to complete WOD 4. Today’s definition of the hang will be anywhere above the knee – the pause is optional. The 2 reps must be consecutive, unbroken, and touch & go. You may make as many attempts as you choose.

*Rest 4 minutes.

WOD 5 (beginning @ 49:00):

3 rounds of:

1 min Max Effort Front Squats 185/135lbs

-rest 1 minute-

1 min Max Effort Muscle-Ups

-rest 1 minute-

For total reps.

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14 responses to “111015

  1. 1) 8:07
    2) 1:54
    3) 4rds 4 burpees
    4) 195#
    5) 69 reps (20, 15, 15 and 9, 5, 5)

    M/F/S – 5/6/2

    Debacle. Weights were flying off on the dl’s, I sliced my hand open getting tape off before the muscle ups, almost crushed myself on snatches, etc.

  2. WOOCEU scores:
    1) 7:49 (Real gangsta ass $@&! Don’t run fast bc real gangsta ass $&@! Know they got em ;))
    2) 3:30 yep amazing
    3) 2 rnds 8 burps
    4) 155 lbs
    5) FS 10/9/6 MU 5/2/4 = 36

  3. Wod 1: got to last set but did only 1 hspu

    Wod 2: 3:30

    Wod 3: 2 and 4 lateral burpees

    Wod 4: 110#

    Wod 5: front squats- 8,8,6
    Muscle ups- 3,3,2
    30 total reps

    I spent most of wod 1 doing hspu of course. Also, I hate my wrist.

  4. Sorry for the late post, was out in the CA wilderness for a while!

    1) 10:55 (HSPUs made me their bitch, everything else was fast)
    2) 2:06
    3) 3 rounds plus 4 DL’s
    4) 171.5 (combo of lbs and kg)
    5) FS – 14, 12, 15 MU – 2, 3, 5 Total – 51

    (all around felt like crap throughout. The rope climb WOD from the day before left me with 2nd degree burns on my ankles… and I was feeling about as depleted throughout this whole ordeal as I ever had. Pretty pissed at the overall performance!)

  5. Make up from last week. Good test of how my back feels. Would do it Sat but I plan on getting fucked up tonight. In a Crossfit way of course, NFW!
    1) 8:43
    2) 2:03
    3) 2 18 Protecting da back
    4) 155 Wow not snatching for a week fucks ya
    5) 13/3, 10/4, 10/4 ( 44)

    MFS:723

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