After 6 tough CrossFit Sectionals WODs, the top 50 men and women will advance to the SoCal Regionals on June 17-19th, to be held at Cal State Long Beach. From the Regionals, 3 men, 3 women, and 3 teams will advance to the Finals, which will be held in our own backyard at the Home Depot Center this July.

They announced the WODs today and we’ll try to get them all in before Regionals so you can get an idea of what the athletes will have to go through.   One of the WODs may look pretty familiar!

Individual Workouts (Team WOD versions found here)

Workout 1

For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

Workout 2

Thruster Ladder – Athletes will have 20 seconds to take a barbell from the ground, then perform one Thruster at a specified weight. They will have 10 seconds to transition to the next barbell. Their result is the highest successful thruster.

Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

Workout 3

21-15-9 reps for time of:
Deadlift (315lb / 205lb)
Box jump (30”/24”)

Workout 4

For time:
100 Pull-ups
100 Kettlebell swings (53lb / 35lb)
100 Double-unders
100 Overhead squats (95lb / 65lb)

Workout 5

“Amanda”
9-7-5 reps for time of:
Ring muscle-up
Squat snatch (135lb / 95lb)

Workout 6

For time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (45lb / 25lb)
50 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint

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WOD 05.20.11

Power Clean & Jerk 3-3-3

3 rounds
5 Deadlifts (70-75% 1RM)
10 Burpees
20 Double Unders