Patrick has to leave, he’s heading to Boston to start Grad School, Congratulations buddy. It’s been great competing with you man, and your help at CFYV is much appreciated. Of course, anytime you’re back in the area, drop in for another WOD!!!
“Vaya con dios”
WOD
Five Rounds for Time of:
10 Turkish Get-ups
12 Pull-ups
Row 400 meters
Strength:
Weighted Pull-ups
3-2-2-2-1-1-1-1-1 reps
WOD
For Time:
100 Double-unders
50 Handstand Push-ups
40 Toes-to-Bar
30 Shoulders-to-Overhead 160/100 pounds
90 Foot Walking Lunge with bar in Front Rack
Strength
Push-Jerk
5-4-3-2-1
WOD
For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
“Helen”
Three rounds for time of:
400 meter Run
21 Kettlebell swings
12 Pull-ups
2013 CrossFit Games Regional Workout 1
“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Strength:
Shoulder Press
3-3-3-Max_3-3-3
WOD
15 AMRAP
100 feet of walking lunges
10 Box Jumps 24 inch
5 shoulders-to-overhead 135/95 pound
Strength
Bench Press
5-5-5-5-5
WOD
Five Rounds for Time of:
Run 400 meters
30 GHD sit-ups
15 Deadlifts 250/185 pounds
Strength
Front Squat
5-5-5-5-5
WOD
10-9-8-7-6-5-4-3-2-1
Power Clean (135/95)
Handstand Push-up
“Farewell Marisa and Happy Birthday Monica!” WOD
2 Rounds For Time:
100m run
20 burpees
30 sit-ups
100m run
20 box jumps
30 KB swings
100m Run
20 push-ups
30 wall balls
100 m run
20 pull-ups
30 doubleunders
![OTB-RWE0000007[1]](http://www.crossfityuccavalley.com/wp-content/uploads/2013/05/OTB-RWE00000071.jpg)
WOD
Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats
Increase the load each round. Rest as necessary between rounds.
Rob Orlando does 65, 75, 85, 95(F), 95(F) pounds