The CrossFit Games Regional competition is upon us!  Later this week (Fri, Sat, Sun), Kristen and Sarah will both be competing at the CrossFit Mid-Atlantic Regional competition in Landover, MD!  Kristen will be competing as an individual, and Sarah will be competing as a member of the CrossFit Invoke team (Raleigh).  There are a bunch of us headed there to show our support this weekend!  If you want to join us, email asap to work out logistics!


This is a deload week!  Next week will be a “test” week!  Make sure you guys are eating, hydrating, and resting well!

WOD 06 03 12

A. Skill: BTN Split Jerk (keep weights <70%)

B. EMOM (16 min): Even (Strict Chinup), Odd (Strict Pushup).  Select a # of reps to maintain.

C. FT [T7:C10]



Shoulder to Overhead (135/95).

EMOM: Perform 3 air squats.*

*Adv: EMOM Perform 12 squats.  If bar in hand, perform 3 squats (BS/FS) with bar.

Post times, loads, and comments.

Ian Matt burpee

06 03 12
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8 thoughts on “06 03 12

  • 06 03 2013 at 10:44 am

    Small crowd this AM – morning mob was definitely not in effect.

    A: check.
    B: 24 chin ups (8×3), 60 push ups(4×7,4×8). Had some more push ups in me.
    C: 9:31, 105lb for shoulder to overhead.

    Back-to-back work trips have me out of town the rest of this week and monday-tuesday next week. Hope everyone has a good de-load week – looking forward to some testing next week!

    • 06 03 2013 at 12:54 pm

      When you’re expecting the entire mob to show up, but it’s just you:

      • 06 03 2013 at 3:14 pm

        I am SO jealous of you gif-posting prowess… I don’t know what I’m doing wrong, but I’m trying w/ my phone this time instead of my computer… Because I’m desperate to figure this out!!

  • 06 03 2013 at 8:32 pm

    A. Worked up to 185.
    B. 41 pullups, 86 pushups

  • 06 03 2013 at 9:41 pm

    A. Worked up to 73#
    B. 26 chin-ups w/ a blue band (+2 negs/round), and 90 push-ups on my knees.
    C. 6:48 with 58#. Started with 63# but my form was suffering and I had to drop the weight after 5 reps.

    • 06 03 2013 at 9:44 pm

      I had a similar experience with C.
      This one did not look so bad on paper, but boy was I wrong.

      • 06 03 2013 at 9:48 pm

        I love your C. gif… Totally did this everyday coming home from high school with narcolepsy. My mom would find me passed out, face-down on the living room floor. 😉
        And yes, C was pretty brutal!

  • 06 04 2013 at 1:58 pm

    A. Worked up to 75lb
    B. 24 negs / 40 push ups (I really should have gone higher in retrospect)
    C. 7:53 at 70lb

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