Daily WOD – Mar 16, 2018

“Open 18.4”

For time (9 minute cap):

  • 21 deadlifts (weight 1)
  • 21 handstand push ups
  • 15 deadlifts (weight 1)
  • 15 handstand push ups
  • 9 deadlifts (weight 1)
  • 9 handstand push ups
  • 21 deadlifts (weight 2)
  • 50 ft handstand walk
  • 15 deadlifts (weight 2)
  • 50 ft handstand walk
  • 9 deadlifts (weight 2)
  • 50 ft handstand walk

Ages 16-54

  • Rx: 225/155,  315/205
  • Scale: 135/95, hand release push ups, 185/135, bear crawl

Ages 14-15

  • Rx : 135/95, 185/135
  • Scale: 75/55, hand release push ups, 95/75, bear crawl

Ages 55+

  • Rx: 185/125, push press 95/65, 255/165, 10 HSPU
  • Scale : 115/80, hand release knee push ups, 155/105, bear crawl

WOD Notes: The first 90 reps of today’s workout is the CrossFit benchmark, Diane. Ironically, we had it scheduled as a benchmark for this month! (Guess we’ll be moving that…) We last completed it at ICA on 170919. Check out the Games site for a scorecard (with detailed workout description), and a slideshow of standards. Each athlete can have 2 barbells pre-loaded, or get assistance adjusting the weight on a single barbell. **There is a tie break time at the end of each set of deadlifts.**

Safety Note: When we complete Diane as a regular WOD, we generally recommend the deadlift weight not exceed 65% of your 1RM. If you are competing tomorrow, and the Rx weights are heavy for you, please be smart and safe! Consider hitting 1 rep “Rx” to get a score on the board, and then scale to a more reasonable/safe weight for you.

Key Standards: For those competing in-house or online, the deadlifts must be conventional; sumo deadlifts are not allowed. HPSU will be the hardest standard to maintain. There is a new method for measuring your heel line – be sure to review it. Every HSPU must start and end with both heels across the line. For anyone who makes it to the handstand walk, every 5 feet will count as 1 rep. If you come down from the handstand, you must restart from the last increment crossed (both hands).

Schedule Notes: All are welcome to come work out tomorrow even if you’re not competing. We’ll run classes at 5:15am, 6:15am, 9:30am, and 12:00pm. We’ll open up around 3:30 for the evening session, running heats every 15-20 minutes until everyone is done! Please come early and stay late to help judge and cheer!

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This Post Has 5 Comments

  1. Does this mean McGonigal will show up to every class today?

    1. Can’t say I wasn’t tempted

      1. I heard Joe only does curls and crunches now. All show no go

  2. Was thinking that we should have a McGonigal sighting!

  3. Results:
    5:15
    Rocco 128 (9:33) scale
    Murray 25 (:40) Rx
    Chris M. 21 (1:16) Rx
    Frank W. 21 (:54) Rx
    Brianna 21 (1:06) Rx
    Danielle 21 (1:30) Rx
    Jenn 101 (6:37) Rx
    Franco 72 (hRPU, sumo)
    Nicole W> :0
    Ed 21 (1:35) Rx

    6:15
    KtL 38 (95, 20# PP, 21-9-21)
    Pete P. 106 (135 sumo, pu 21-9-21)
    Kevin 148 scale
    Vollmer 88 Rx (7:20)
    Sean 121 (155 sumo, HRPU)
    DE 34 (:35) Rx

    9:30
    Joel 5 rds (180# sled drag, 10 presses 53#KB)
    Moria 118 (65#, band presses)
    Caine 🙂
    Shawn G> 7;20 (135#, 9’s pu)
    Jen C> 8:54 (135, AM)
    Vince 131 (scale 7:20)
    Luke L. 21 (1:05)Rx
    Christine 2 Rx
    Nikki . 21 Rx (:59) 7:22 diane (pu)
    Mitch 21 (3:06) Rx
    Marissa W. 3:07 Rx
    Ash 37 Rx (1:31)
    Emma 21 (1:06 Rx
    Betsy 90 Rx (7:37)
    Abby 90 Scale (7:09)

    12:00
    Tanya 29 Rx (:36)
    Nik 113 Rx (8:31)
    Iggy 58 Rx (8:28)
    John 11 Rx (8:21)
    Andrew 32Rx (1:10)
    Rey 136 scale
    Daria 21 Rx (1:54) Diane 7:54 (135, pu) PR!
    Steve K. 21 Rx (1:59)
    Catherine 21 Rx (1:17)
    Janet 21 Rx (:43)
    Danielle 21 (85#, :43)
    Jen N. 🙂
    Patrick Z. 105 S

    Evening
    Jeff 90 (7:14) Rx
    Tom 24 (2:21) Rx
    Brian W. 22 (:32) Rx
    Mel 21 Rx (:50)
    Ray Z. 55 Rx (1:06)
    Heather 21 Rx (:39)
    Karen 21 Rx (:59)
    Robbie 89 Rx (7:56)
    Kehl 59 Rx (6:43)
    Curttis 21 (:35) Rx
    John C. 106 (5:05) Rx
    Mike D. 63 (7:01) Rx
    Ceil 107 (7:16, Pu)
    Sofia 97 (8:39) (95, pu)
    Joe 90 (7:00) Rx
    Sarge 21 (1:14) Rx
    Tim 21 Rx (1:12)
    Lombardi 34 (:58) Rx
    Ben 21 (8:58) Rx
    Fili 31 (:38) Rx
    DT 35 (3:53) Rx
    Rob G. 21 (:38) Rx
    Kyle K. 21 (1:40) Rx
    Erik 105 (6:00) Rx
    Blake 29 (:31) Rx
    Elissa 57 (8:46) Rx
    Jimbo 25 (:55) Rx
    Erin 38 (:32) Rx
    Kyle E> 21 (1:56) Rx
    Ricky 21 (:27) Rx
    BOb K. 38 (:38) Rx
    Dan E. 88 (6:29) Rx
    Sydney 🙂

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