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