Monday, 07 June, 2010

Posted by Mandee on June 6, 2010   |   24 Comments

Northwest Regional Event 4

For time:
Row 30 calories
95 pound Thruster, 30 reps
20 foot Rope climb, 3 ascents
30 Kettlebell swings, 2 pood
Row 20 calories
115 pound Thruster, 20 reps
20 foot Rope climb, 2 ascents
20 Kettlebell swings, 2 pood
Row 10 calories
135 pound Thruster, 10 reps
20 foot Rope climb, 1 ascent
10 Kettlebell swings, 2 pood

Chris Spealler 14:12, Mary Lampas 15:04 (65lb, 75lb, 95lb Thrusters, 1 pood Kettlebell). Post time to comments.

24 responses to “Monday, 07 June, 2010”

  1. tracey says:

    Again…GREAT PICTURE! love the ALL OUT effort! I HOPE WE HAVE 20 FEET OF ROPE???

  2. Zak says:

    Squat 3×5 (add 5 lbs to last workout) 305#
    Press 3×5 (add 5 lbs to last workout) 180#

    Complete as many rounds as possible in 10 minutes:

    Sprint 50 meters
    10 Ball Slams 40 lbs
    15 Toes To Bar

    Replaced sprints with 5 x 24″ box jumps
    Used a 40# dumb bell for the ball slams

    4 rounds + 4 toes to bar

  3. Larry Lowe says:

    NW Regional Event 4
    95lbs for all sets on thrusters
    1.5 pood kettle bell


  4. klowe says:

    Did this WOD pre’Jax – 15:36
    -horrible, horrible WOD (but very well programmed)

  5. Aaron says:

    Worked with Z this morning.
    Squat 3×5 (add 5 lbs to last workout)
    Press 3×5 (add 5 lbs to last workout)

    10 minute AMRAP of:

    Sprint 50 meters
    10 Ball Slams 40 lbs
    15 Toes To Bar

    Subbed 20 lbs ball slams for 20 reps.
    4 rounds + 8
    I suck at Toes to bar, need to learn to kip these.

  6. Daniel says:

    I like the img tag, “russaaaah”

  7. Justin says:

    22:02 as rx’d
    Miserable wod. Lots of rest between sets. Not much explosiveness in legs on thrusters today.

  8. Ron Wood says:

    28:30 – scaled 95# thrusters on all & 1.5 pood

  9. Mandee Miller says:

    29:27 as rx’d

  10. aj says:

    First wod at CFH what a wod to start on!

    everything rx’d except rope climb.


  11. Robb Dempsey says:


    1st round 95# thrusters, 1.5 pood KB
    2nd round 75# thrusters, 1 pood KB, 225# wheelbarrow pull

    finished 3rd row at 30min. cutoff.

  12. Robert S. says:

    Squat 3×5-230#
    Press 3×5-110#

    10 min AMRAP
    50m sprint
    25 ball slams with a 20# ball
    15 toes to bar

    4+ a sprint

    Kevin tried to fix the 40# ball so we could do it rx, but it didn’t work. Like Aaron, I found it was difficult to get a good kip going on the toes to bar.

  13. Barry S says:

    deadlift day!
    supposed to be 5-5-3-3-3-2-2-2-1-1-1
    too many people working into a single bar due to limited weights, so I didn’t do nearly that many reps. Basically started with 5 @ 225 as a warm up, & worked in with others on the way up.
    Wound up at 315-315-335-345(PR)

  14. Karen says:

    Apparently rope climbs need to be added to my list of “needs work” or maybe I’ve just been taking it easy too much lately. Either way…

    33:22 as rx’d.

  15. LeshaS says:

    Scaled with wheelbarrow pull, all else as rx’d
    26:45 with ropes and kb’s to go (started in the “second heat”)

  16. Katherine Berger says:

    Daniel…that is hilarious. I had no idea anyone would see the name I gave the image…hahahah

  17. Hudson Slater says:

    19:24 Rx. Thanks for the hospitality guys. I enjoyed working out with you in you very hot gym.

    • Kerri says:

      Good to see you today Hudson, sorry we didn’t have more to say….we were either just trying to breathe, or, trying to avoid Pukie…And yes, it is a very HOT warehouse…..

  18. Katie says:

    He ALMOST had that weight too! So close!

    AM: Began a new Strength Bias cycle (sounds like some steroid!) at the neighborhood gym. 5 x 3… 105-115-125 (5 rep PR)

    PM: At the 25:00 cutoff I was on round 3… finished the row and 2 thrusters, as rx’d. Rough WOD!

  19. Kerri says:

    25:00 min cut-off-
    As rx’ed for weights and reps, just scaled to 1/2 rope climbs. Just didn’t think it’d be safe for me with this WOD to try to get to the top.
    I did learn which shoes NOT to wear, AND, I also learned which rope to use!! There IS a difference in them!!

    Very tough WOD, and I can completely see why this was a Regional WOD!!

    • Kerri says:

      Oh, I got into the 3rd round, thrusters done, and 1/4 of a rope climb. Missed finishing by, the rest of the rope climb and KBs.

  20. ReneeH says:

    Seriously scaled WOD after being out on vacation. Although, I did manage to pull the rope OFF the wheelbarrow pull. Nice… Later I feel like I made up for at least some of the scaling by moving 400 pounds of salt 3 times (40 pound bag in each hand about 20 yards). If the wheelbarrow pull hadn’t already killed my arms the farmer’s carry did.

  21. Tasha W says:

    Wow, rough WOD. It was BLAZIN’ hot in there – esp if you were wearing pants and long socks in prep for rope climbs! I scaled to 45# for all thrusters and 12kg KB swings. I got most of the way up the rope on my first couple of climbs, but I kept hearing Tracey’s voice in my head, “Don’t you go all the way up that rope, mama!” lol! After that, I don’t think I’d have been able to if I tried, I was so miserably hot…. I only did 2 rope climbs the first round, one half (maybe) rope climb the second round, and just a couple of feet for my last one. I did finish at 25 minutes (and I started with two min delay), so I was done in 23 min, but scaled pretty good with not all rope climbs completed. Definitely feeling it today!

  22. klowe says:

    Squat 10 x 2 @ 65% max — (275#)
    3 x 15 GHD
    (45 seconds rest between sets)

    Complete as many rounds as possible in 10 minutes:

    Sprint 50 meters
    10 Ball Slams 40 lbs
    15 Toes To Bar

    sub – 25 ball slams with 20# ball

    4 rounds + 5 toes to bar