PushMore

“Cindy”
In 20 minutes, complete as many rounds as possible of:
5 Pull Ups
10 Push Ups
15 Squats

OR

“Mary”
In 20 minutes, complete as many rounds as possible of:
5 Handstand Push Ups
10 Single Leg Squats(alternating)
15 Pull Ups

*Compare to 101111.

Beginner: Scale movements as necessary.

Strength Menu:
All levels: Deadlift 3-3-3

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Close of Day 2! Lyn and Jason put in some great effort for the events today. Events were as follows:

Event 3
Four rounds of:
Dumbbell Snatches @ 100lbs/70lbs
Sprint
(cut off time of 10 minutes)

Event 4
For time of:
50 Back Squats @ 135lbs
40 Pull Ups
30 Shoulder-to-Overhead @ 95lbs
50 Front Squats @ 95lbs
40 Pull Ups
30 Shoulder-to-Overheads @ 95lbs
50 Overhead Squats @ 65lbs
40 Pull Ups
30 Overhead Squats @ 65lbs
(cut off time of 22 minutes)

After Day 2, Jason has made it through to Day 3 of competition! Our video update will be coming soon! Follow us on Twitter and Facebook for the latest updates. Good night from Seoul!

Day 1 has come to a close! Our athletes pushed hard and put up some impressive performances. The two events for today were:

Event 1
21-15-9 reps for time of:
Deadlifts @ 225lbs
Handstand Push Ups

Event 2
For time of:
Row 2000m
50 Single Leg Squats
30 Hang Cleans @ 225lbs

After the two events, our athletes are ranked as following:
Lyn 4th
Jason 22nd
JW 23rd
Edmund 26th

Lyn and Jason have successfully made it through to Day 2! Edmund and JW missed out qualifying by mere reps, fighting all the way to until the time cap for Event 2. A video update will be out soon on Facebook. Tomorrow is going to be another big day and we’ll be rooting for Lyn and Jason! For updates on the go, follow us on Twitter or Facebook.

In 10 minutes, complete as many rounds as possible of:
10 Shoulder-to-Overhead @ 45kg/30kg
10 Pull Ups

*Bar starts on the ground.

Beginner: Scale movements and load as necessary.
Advanced: Barbell @ 60kg/40kg, chest-to-bar pull ups.

Strength Menu:
All levels: Turkish Get Ups, 5 minutes for reps, alternating arms.

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Please note that the gym will be closed from 3/5/12(Thursday) to 6/5/12(Sunday). Our coaches will be competing in the CrossFit Games Asia Regionals in Seoul, Korea and we will also be doing maintenance work in the gym during this period. Thank you!

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Mobility RX for today’s movements:

“Squat Ladder”

Using a 45 pound bar, and a continuously running stopwatch, complete 1 squat the first minute, 2 squats the second, 3 the third, etc. Continue until you can no longer complete the requisite number of squats in the 60 second period.

Rounds:
1- 10 – Overhead squat
11- 20 – Front Squat
21+ back squat

*Score is total rounds complete & # reps in final round.
**Compare to 042611.

Strength Menu:
All levels: Max Reps Push Ups x 3(rest 2 minutes between attempts)

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21-15-9 reps for time of:
Power Snatches @ 40kg/25kg
Box Jumps @ 24″/18″

Beginner: Scale movements and load as necessary.
Advanced: Power Snatches @ 50kg/35kg.

Strength Menu:
Beginner: Pull Ups 3 x 10(using minimal assistance)
Intermediate and Advanced: Weighted Pull Ups 3-3-3-3-3

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In 15 minutes, complete as many rounds as possible of:
Run 400m
Max Reps Hang Cleans @ 40kg/25kg

*Hang cleans can be a power clean or squat clean variation. Max rep attempt ends once the athlete sets the bar on the ground.

Beginner: Scale movements as necessary.
Advanced: Hang Cleans @ 50kg/30kg.

Strength Menu:
Beginner: Ring Dips 3 x 10(using minimal assistance)
Intermediate: Strict Ring Dips 3 x 10
Advanced: Strict Ring Dips 5 x 10

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For max reps of:
7 minutes Handstand Push Ups
5 minutes Pull Ups
3 minutes Squats

Beginner: Scale movements as necessary.
Advanced: Chest-to-Bar Pull Ups.

Strength Menu:
All levels: Rest and focus on mobility. Visit Mobility WOD for words of wisdom from Kelly Starett.

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“Just Squat” – from CrossFitHQ

For time of:
21 Front Squats @ 45kg/30kg
Run 200m
15 Front Squats @ 45kg/30kg
Run 200m
9 Front Squats @ 45kg/30kg
Run 200m

*Bar starts from the ground.

Beginner: Scale movements and load as necessary.
Advanced: Front Squats @ 60kg/40kg.

Strength Menu:
All levels: Kettlebell Press 3-3-3-3-3, Left & Right

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In 15 minutes, complete as many rounds as possible of:
5 Kettlebell Clean & Jerks @ 24kg/16kg
10 Knees-to-Elbows
30 Double Unders

Beginner: Scale movements and load as necessary.
Advanced: KB @ 32kg/20kg.

Strength Menu:
All levels: Back Squat 3-3-3-3-3

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