WOD Blog
 | Wed, Aug 4 2021 |  |
| Wednesday 4 August 2021 | 502 Meter Sprint | HIIT-Fit 4 August 2021 | Pull Up Progression Day 18 |
Wednesday 4 August 2021
(Time, Rx+)
Crossfit Games Week
Individual Event 3
https://www.youtube.com/watch?v=nMvZsuwJBnE 5:15:00 mark
Event 3 Winners:
Men: Guilherme Malheiros: 1:15.37
Women: Tia Clair Toomy: 1:24.17
and Age Group Event 2
https://www.youtube.com/watch?v=LQfArSMqOQ0 40:00 mark
Event 2 Winners:
Men: 3:02
Women: 4:14
For Time: 502m Sprint
Rest, then...
5 rounds for time:
1 Rope climb
5 deadlifts
Time Cap: 6 minutes
RX+ based on age. RX: 1 age group over your age.
16 - 49: Rope: Legless / DL: 345 / 215
50 – 59: Rope: Legs allowed / DL: 315 / 195
60+: Rope: Legs allowed / DL: 255 / 175
60+ RX: Rope: Legs allowed / DL: 225 / 155
| 0% |  | |  | 0% |
| 1st | 2:45 | Kenia Wed, Aug 4, 2021 | | 2nd | 4:25 | Samantha Sy Wed, Aug 4, 2021 | | 1st | 4:01 Rx+ | John B Wed, Aug 4, 2021 | | 2nd | 6:00 Rx+ | Luke Sy Wed, Aug 4, 2021 | | 3rd | 3:22 | Brian H Wed, Aug 4, 2021 |
| Nick T | 3:45 | 225 | | Eric D | 4:21 | mod / 315 | | Dave | 4:50 | 205 | | Megan Col | 5:48 | 140 | | Cam S | 6:00 | 4+2 / 105 | | Hillary | 5:42 | 145 | | Sydney N | 3:31 | 105 | | David N | 3:56 | 140 | | Dylan Wa | Open | scaled | | Emily K | 4:51 Rx | | | Justin Fe | Open | scaled | | Silver-Leigh | 4:04 | 115 | | Andrea C | 4:16 | 135 | | Skye | 2:20 | 95 | | Sierra D | 3:20 | 145 | | Laura B | 2:40 | 75 | | Malissa | 3:05 | 105 | | Charlie E | 3:39 | 225 | | Tyler s | 3:20 | 205/pp | | Nicole N | 4:08 | 135 | | Alex L | 4:10 | 205 | | Samantha Sy | 4:25 | 175 | | Brian H | 3:22 | 145 | | Luke Sy | 6:00 Rx+ | 25 reps | | Tobie | 6:00 Rx+ | 24 reps | | John B | 4:01 Rx+ | | | Kristine | 2:45 | 85/half rope | | Charles S | 5:48 | 275 | | Adam D | 5:12 | 205 | | Graham | 5:30 Rx+ | | | Angel | 5:28 | 255 | | Gerson | 2:20 | 115 | | Emma E | 3:55 | 105 | | Karchie | 3:54 | 275 | | Samuel | 3:40 | 65 | | Kenia | 2:45 | 105 | | Gisela | 3:04 | 1:55 | | Andrea G | 4:33 Rx | | | Kate D | 6:00 Rx | 20 reps | | Kyle r | 3:29 | 225 | | Lenin | 4:20 | 225 | | Olivia D | 5:38 | 75 |
|
502 Meter Sprint
(Time)
For time:
Run 502 meters
| 0% | | | | 0% |
| 1st | 1:40 Rx | Samantha Sy Wed, Aug 4, 2021 | | 2nd | 2:24 Rx | Kenia Wed, Aug 4, 2021 | | 1st | 1:26 Rx | Nick T Wed, Aug 4, 2021 | | 2nd | 1:29 Rx | Luke Sy Wed, Aug 4, 2021 | | 3rd | 1:31 Rx | Brian H Wed, Aug 4, 2021 |
| Nick T | 1:26 Rx | | | Eric D | 1:33 Rx | | | Dave | 2:34 Rx | | | Megan Col | 1:53 Rx | | | Cam S | 2:04 Rx | | | Hillary | 1:54 Rx | | | Sydney N | 2:27 Rx | | | David N | 1:38 Rx | | | Dylan Wa | 1:41 Rx | | | Emily K | 1:24 Rx | | | Justin Fe | 1:20 Rx | | | Silver-Leigh | 1:40 Rx | | | Andrea C | 2:22 Rx | Row | | Skye | 2:19 Rx | | | Sierra D | 2:41 Rx | | | Laura B | 3:18 Rx | | | Malissa | 2:36 | scaled | | Charlie E | 1:49 | scaled | | Tyler s | 2:12 | scaled | | Ben S | 1:20 Rx | | | Nicole N | 2:10 Rx | | | Alex L | 2:06 Rx | | | Samantha Sy | 1:40 Rx | | | Brian H | 1:31 Rx | | | Luke Sy | 1:29 Rx | | | Tobie | 1:17 Rx | | | Kristine | 2:01 | scaled | | Charles S | 1:30 | scaled | | Adam D | 1:32 | scaled | | Graham | 1:25 | scaled | | Angel | 1:49 Rx | | | Gerson | 1:28 Rx | | | Emma E | 1:49 Rx | | | Karchie | 1:47 Rx | | | Samuel | 2:11 Rx | | | Kenia | 2:24 Rx | | | Gisela | 2:05 Rx | | | Andrea G | 2:12 Rx | | | Kate D | 1:41 Rx | | | Kyle r | 1:57 Rx | | | Lenin | 1:37 Rx | | | Olivia D | 1:44 Rx | |
|
HIIT-Fit 4 August 2021
(Reps)
5 x thru:25 Minutes
:45work :15rest
1- 10 M Lateral Shuffle
2- Alt DB Snatch
3- Air Squats
4- Alt DB Bench Press
5- Bench Crunches
| 0% | | | | 0% |
| Melanie | 204 air squats | HF | | Dylan D | 165 air squats | HF | | Jeffrey D | 225 air squats | HF | | Beth W | 125 air squats | HF | | Erin B | 105 air squats | HF | | Alice | 140 air squats | HF | | John w | 98 air squats | HF |
|
Pull Up Progression Day 18
(Check In)
Max Effort Pull Up
Then:
3 Sets of 3 / 2 / 1 Box Assisted pull ups. (Set up like a jumping pull up, triceps parallel to the floor. Bend knees to full arm extension. Use leg assistance as needed to get chin over the bar.
2 Sets of 1 / 2 / 1 Partial Pull Up( From the top) Use same set up. Start with chin over the bar. gradually lower until triceps are parallel to the floor then pull buck to chin over the bar.
2 Sets 1 / 2 / 3 / 2 / 1 of Hanging Straight Leg Raises
| 0% | | | | 0% |
|
