Workout 04/04/2013

CrossFit Games Open 13.5

The open competition states: Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

However, at CFM we just made it a 12 minute WOD. And I had to scale this by using 75 pounds instead of 100. Dolph didn’t want us constantly resting. I did dead-hang pullups until failure than finished each set of 15 with jumping pullups. I completed six sets, and started the seventh with 11 of 15 thrusters.

Note: my wrists were killing me from holding the bar in the clean position with my elbows out before and after the press. Guess that will improve over time.


30 burpees, 30 jumping jacks, 30 mountain climbers
3 minutes of jump rope, playing with double unders again
10 handstand pushups, 30 wall ball squats and 30 slam balls
2 sets of parallette holds.

Track Work with HATRs at Robbinsville HS Track:

Speed work – 800, 400, 200 and 100 meter intervals.

6×800 @ 2:56 (best was 1st one @ 2:48)
4×400 @ 1:20 (best was 1:19)
4×200 @ 0:38
4×100 @ 0:17 (best was last one @ 0:16)

In the end, it was just Brad Colbeck and I. Good job to Brad for sticking it out through his whole workout. I’m glad I stayed as well.


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