Crossfit Veracity

2013-10-10

2013-10-10 Wod

100 Kb Swings, 28/20 kg (USA)

2 Squat Cleans at the top of every minute, 95/65#

2013-10-10

2013-10-09

2013-10-09 Wod

15min Partner AMRAP
A: 5 Man on Fire Burpees
B: Zercher Hold, 95/65#
A: 100m Sprint
B: 5 Zercher Squats, 95/65# + Max BBRO

Score is individual BBRO

2013-10-09

2013-10-08

2013-10-08 Wod

4-8-12-16-20
HPS, 95/65#
K2E

Finisher is choice of:

1min Parrallette Hold
or
2min Weighted Hanging L-sit hold
or
4min Plank Hold

2013-10-08

2013-10-07

2013-10-07 Wod

400m Run
21 Thrusters, 95/ 65#
400m Run
15 Thrusters, 115/75#
400m Run
9 Thrusters, 135/85#
400m Run

2013-10-07

2013-10-05

Garden State Open 2013

With 150 competitors, I am so proud of everyone! Link to full result details are on the top left hand side of the website.

Amanda placed 27th in the Rx division. A warm-up to her three snatches at 85#

Matt placed 55th in the RX division. Deadlifting more than 1.5x his bodyweight 36 times!

Jaime placed 12th in the Rx division. Never finished outside of top 15 in every event!

I (clothed) placed 35th in the Rx division. Very happy I finished all five cleans at 175# on this strength wod!

Coach Pat placed 42nd in the Rx division. Hitting a #145 snatch!

Sha placed 10th in the scaled division. His first competition and he came in 4th in the Max Bench Press!

Yulia placed 10th in the scaled division. Her first competition and here she is telling her judge how she is going to own that bar!

And a big thank you to our cheering section! (Even though Amanda is #notimpressed)

2013-10-05

2013-10-04

2013-10-04 Wod

EMOMx11

5 KB Swings, AHAP
9 Plyo Pushups

*start every odd round with 1 HSWU

2013-10-04

2013-10-03

2013-10-03 Wod

200m Run
30 SDLHP, 32/24 kg
200m Run
30 Box Jumps, 24/20"
200m Run
30 Pistol Squats
200m Run
30 Weighted Step Ups to 20", 32/24 kg (Uneven)
200m Run

2013-10-03

2013-10-02

2013-10-02 Wod

"Almost There"

1000m Run Buy In

3 Rounds
30 Double Unders, Unbroken
10 Hang Squat Cleans, 95/65#
10 HSPU

29 Burpee Buy Out

2013-10-02

2013-10-01

2013-10-01 Wod

12min AMRAP
2n 2 for 1 Burpee
2n Pullup into T2B
3 SDL @ 80% 1RM

2013-10-01

2013-09-30

2013-09-30 Wod

5 Rounds
50sec 3 for 1 Burpees
50sec Alternating One Arm DB Snatch, 65/35#
50sec Row (Calories)
50sec 2 TGU (1 each arm), 65/35#

2013-09-30

2013-09-28

2013-09-28 Wod

Tabata AMSU
Tabata Front Rack Lunge, 95/65#
Tabata HSPU

2013-09-28

2013-09-27

2013-09-27 Wod

"Fa, a long, long way to..."

200m Run
150 KB Swings, 20/12 kg (Russian)
100 Wallballs, 20/14#
50 HPC, 85/60#
25 Burpees

2013-09-27

2013-09-26

2013-09-26 Wod

3-3-3-3-3 Snatch Balance, AHAP

then

7min AMRAP
4 Power Snatch, at least 80% of last set of SB
3 HSWU

2013-09-26

2013-09-25

8min Partner AMRAP
Partner A: 8 DL @ 50% 1RM
Partner B: 8 DL @ 50% 1RM
A + B: 100m Uneven Farmer's Carry w/ barbell, from collars

Rest 2min

3 Rounds:
50 Partner B Carries A
50m Sprint
50 Partner A Carries B
50m Sprint

2013-09-25

2013-09-24

2013-09-24 Wod

10min Time Cap (GSO 2013 Wod #3, Rx)

100 Double Unders
750m Row
50 Pullups
25 HSPU

Scaled:
200 Single Unders
750m Row
40 Ring Rows
30 Push Press, 95/65#

2013-09-24

2013-09-23

2013-09-23 Wod

3 Rounds
800m Run
16 Box Jump Overs, 20"

2013-09-23

2013-09-21

2013-09-21 Wod

3 Round Partner Wod

Round 1: 3min AMRAP
Partner A: 5sec Weighted Hanging L-sit Hold, 25/10# + 10 Pushups
Partner B: Max Air Squats
Rest 1min

Round 2: 3min AMRAP
Partner A: 10sec Weighted Hanging L-sit Hold, 10/5# + 5 Pushups
Partner B: Max Front Squats, 95/65#
Rest 1min

Round 3: 3min AMRAP
Partner A: 15sec Hanging L-sit Hold
Partner B: Max Thrusters, 95/65#