Warm up:
3 rounds of:

10 Squats
10 Push ups
5 Box jumps
5 Bar hang clean and press

Skill/gymnastics:
3 rounds of max L-sit on rings or parallel bars

WOD:
For time:

20 Strict pull ups
30 Wallballs
40 Kettlebell swings (53 lb./35 lb.)
50 Sit ups
60 Burpees

Post time to comments.

Regionals continue each weekend. This weekend includes the Central East region, that includes Rich Froning, Graham Holmberg, Dan Bailey, Julie Foucher, Lindsey Smith and Michelle Kinney!! ESPN3 will carry Central East regional coverage LIVE this weekend. Read more here.

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Chris Spealler, aka Speal, is a CrossFit legend. This past weekend, Speal competed in the Southwest Regional, completing “Diane” (21-15-9 deadlifts and handstand pushups) in 1:52.

That’s not a typo – ONE minute, FIFTY TWO seconds. WOW.

Not to be outdone on the women’s side, Jenn Jones of the Mid-Atlantic Region completed “Diane” in 2:10.

Post thoughts to comments.

Media:
Tuesday WOD, May 8, 2012

12 thoughts on “Tuesday WOD, May 8, 2012

  • May 8, 2012 at 5:52 am
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    12:26 rx’ed. I suck at this workout

  • May 8, 2012 at 7:33 am
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    9:58 RX’d. The WOD started at 6:06am.- them roost’s don’t mess around.
    Strict Pull-ups take a whole lot more time, unless your name is Kyle, and everything else is okay…until you get to burpees. Enjoy.

  • May 8, 2012 at 9:21 am
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    WOD – 11:14 – Burpees hurt

  • May 8, 2012 at 11:31 am
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    March 8th Time warp does that mean my time will be minus 25min instead of 25min

  • May 8, 2012 at 12:18 pm
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    13:53 – Rx…darn pullups took me 2 1/2 minutes! I’d rather do 60 burpees than 20 strict pullups any day!

  • May 8, 2012 at 2:28 pm
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    8:33 rx’d
    that was a difficult wod. burpees suck

  • May 8, 2012 at 4:26 pm
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    Did Games WOD #4 yesterday (scaled the reps to 40/15/15) and it broke me. Today, did the WOD above, minus the pullups because my shoulders are not too happy with me. Was reminded after 60 burpees, my pinkie toe is still broken (though it has felt much better the past couple of days), and 60 burpees wasn’t the best idea. Still great, great WOD!! 🙂

    Made this today from paleomg – it’s less than paleo (dark chocolate has some sugar in it), but for this, I’ll let it go. YUMMO http://paleomg.com/double-layer-fudge/

  • May 8, 2012 at 5:34 pm
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    L-SIT: :30/:30/:15
    WC: 9:50

  • May 8, 2012 at 7:14 pm
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    WOD: 10:01 RX+ (25lb wall ball, 60lb kb)

  • May 8, 2012 at 7:46 pm
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    16:30 14lb ball 35lb KB…..I think it’s time to go up in weight on everything….. Until Shupe yells at me and tells me to go down 🙂

  • May 9, 2012 at 8:06 am
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    13:02 pull ups were lacking.

Comments are closed.