4-22 WOD

This marks the end of the longest, and most rigorous, qualifying season in masters competition history. Master’s Qualifiers are over, congrats to everyone who participated and a shout out to our coach Troy who did an outstanding job. At 5 p.m. PT on Wednesday, April 23, the Leaderboards will become official.

http://games.crossfit.com/article/masters-qualifier-over

troy IMG_1734-4

Tuesday:

WarmUp
Run 400m or Row 500m
BandyHam+QH
3 Rounds
2 WallWalk
10 SingleLegDeadLift

1) Take 15:00, build to heavy triple in DeadLift, NOT a 3RM.
Use perfect technique.

2) “Dianne” (Benchmark WOD)
21-15-9
DeadLift 225/155#
HSPU

Record in your CFSWP book

Cool
SmashHams/LowBack
Roll

$$$100 abmat sit ups for time
hspuIMG_1728

4-18 WOD

Master’s Qualifiers event 4 -2014

Friday:

WarmUp
Row 500m or Run 400m
Couch
2 Rounds
1 Len Lunge+Twist
1 Len BearCrawl
WarmUp BackSquat

1) BackSquat 5,3,3,2,1; Rest as needed

2) 3 Rounds ForTime
Row 50 cal
15 HSPU
50 DoubleUnder

Cool
Roll
540222_415912541788053_1690833643_n

3-17 WOD

WarmUp
Row 500m or Run 400m
BandyFrontRack
2 Rounds
5 Inchworm+PushUp
10 Lunge+Twist (5/leg)
10 SingleLeggedDeadLift (5/leg)
Clean WarmUp

1) Take 15:00 to Find your 1RM PowerClean

2) “Grace”
30 C+J 135/95# For Time

$$) 100m Prowler ForLoad

Cool
Roll

State Champ

State Champ