MidWestern Sectional WOD 1

Warm-Up: Burgener Clean Warm-up

WOD: “THE AIR FORCE WOD”

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

WHIP IT

Warm-up:
500m row
Burgener Clean Warm-up (w/ med ball)

Skill:
Med Ball Clean

WOD:
3 Rounds (21, 15, 9 rep count)
Burpee
400m run
1 arm KB snatch*

*Walk 15m with KB overhead before switching arms

The Results Are In….

The Spring Paleo Challenge was a huge success!  50 CrossFit Scottsdale students underwent the task of eating meats, veggies, nuts and seeds, some fruit, little starch and NO Sugar, and came out looking better, feeling better and performing better.  It was LIFE CHANGING to say the least.  This Paleo challenge was based on collecting points, improvement in performance on the WOD “Cindy” and improvement on measurements of body fat, inches and weight.

So here they are…WINNERS OF THE PALEO CHALLENGE:

The Ladies:
First Place:  Hallie F.
Second Place: Alison N.
Third Place: Stephanie B.

The Guys:
First Place: Bob H.
Second Place: Ryan M.
Third Place: Roger Z.

WOW!!  They rocked it!

Congratulations to everyone who participated.  Ultimately all of you won.  In reading your goals for the challenge and what you accomplished I am so proud of each and everyone of you.  The hardest part of getting and staying healthy is your nutrition.  If you changed even 1 thing about your daily routine from what you learned in this challenge you are better off because of it and that is a win for a longer, healthier life.

"UNBROKEN"

Warm-up:
Burgener Snatch Warm-up

WOD: UNBROKEN
* max effort on each exercise *
1. KB swing (55/35)
2. sit-ups
3. Pull-ups
4. Thrusters (95/65)
5. Handstand Hold
6. Double Unders
7. OH Squat (95/65)
8. Knees to Elbows
9. Hang Clean (135/95)
10. 2 min row for calories

"Randy"

Warm up
5x rounds Strict Pull up/Dips MAX Effort

WOD

“Randy”
75x Power Snatches

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6, 2008 in the line of duty.

CrossFit Total

Warm
800x Meter Run

Skill
Burgener Warm Up

WOD
CrossFit Total
1x Rep Max Weight
Shoulder Press. Back Squat. Deadlift

Men’s Class Rankings
Bwt Untrained Novice Intermediate Advanced Elite
114 228 395 468 646 836
123 246 427 510 695 901
132 265 461 546 745 848
148 296 516 618 833 1061
165 322 560 672 906 1149
181 348 604 722 969 1245
198 366 637 764 1017 1305
220 385 671 807 1071 1373
242 402 700 833 1102 1411
275 413 718 856 1128 1441
319 422 733 874 1150 1466
320+ 430 748 891 1169 1494
Women’s Class Rankings
Bwt Untrained Novice Intermediate Advanced Elite
97 134 231 270 370 480
105 143 251 291 400 507
114 155 269 314 426 537
123 164 284 333 452 566
132 173 302 351 473 594
148 190 332 389 520 648
165 206 357 417 560 709
181 220 383 451 598 737
198 237 412 474 630 788
199+ 250 434 506 662 826

"Your Workout is my Warm-Up"

Every class this week will start with 5x min of the official “Burgener Warm -Up”

1-3 Dip Shrug
4-6 Dip Shrug High Pull
7-9 Dip Shrug High Pull Drop Rotate Elbows “Clean” elbows high and outside
10-12 “Front Squat”
13-15  “Push Press”
16-18  “Push Jerk”
19-21  “Split Jerk”

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