weighted strict chin-up
3-3-3
then, four rounds, each for time; rest exactly 60 seconds between rounds:
10x handstand pushup
20x lunge jump (alternating, total)
30x sit-up
weighted strict chin-up
3-3-3
then, four rounds, each for time; rest exactly 60 seconds between rounds:
10x handstand pushup
20x lunge jump (alternating, total)
30x sit-up
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6x800m run on track, starting every 4:15 (so ~1:30 rest):
2:44, 2:44, 2:46, 2:45, 2:44, 2:41
Today I celebrate 7 years of continuous sobriety. Crossfit and sobriety, a recipe for a good life. Just saying.
Good luck to the games athletes this weekend. While I can’t be there to cheer you on, I will be sending positive energy your way.
Dave O
Congratulations, Dave! You are an inspiration, and next year, we know you’ll be back in the Open killing it Master’s style!
Congratulations Dave!
Congrats Dave! It’s always a pleasure to work out with you and I look forward to competing with you this time next year in the open.
For anyone looking for some inspiration in advance of tomorrow’s Open WOD, the US Weightlifting National Championships are being broadcast live online today, tomorrow and Sunday.
You can watch them here: http://www.universalsports.com/video/assetid=04a82808-a9e5-490f-b0ac-018635dfb3fc.html
Also, Congratulations, Dave!
Jim C.
115-125-125lbs
1:36, 1:26, 1:34, 1:33
Total time: 6:09
–Scores–
Alex M.: 45x-40-35x-lbs., 2:55, 2:20, 2:35, 2:58 (35-lb. dbs; sub: db shoulder press)
Michael F.: 35-40x-35x-lbs., 1:36, 1:36, 1:38, 2:00 (sub: prom hspu, 1 x 45-lb. plate)
Steve M.: 45-40x-25-lbs., 2:15, 2:34, 2:43, 3:18 (sub: prom hspu, 1 x 45-lb. plate)
James C.: 45-45-45-lbs., 1:56, 2:11, 2:33, 2:48 (35-lb. dbs; sub: db shoulder press)
Christine S.: 25-30-30-lbs., 2:23, 2:33, 3:05, 3:17 (sub: 1/2x prom hspu, 1 x 45-lb. plate)
Jon H.: 35-40-40-lbs., 1:50, 1:57, 2:20, 2:54 (30-lb. dbs; sub: shoulder press)
Claire H.: 32.5-35x-30-lbs., 1:33, 1:36, 1:37, 1:44 (sub: 1/2x hspu)
Borja G.: 25-25x-15-lbs., 3:23, 2:19, 2:20, 2:30 (sub: 1/2x prom hspu, 1 x 35-lb. plate)
Ben H.: 5-5-5-lbs., 2:30, 2:12, 2:13, 2:43 (30-lb. dbs; sub: shoulder press)
Keena S.: 3, 3, 3, 1:53, 3:10, 3:16, 4:38 (25-lb. dbs; sub: jump-stretch strict chin-up, red, shoulder press)
Aaron B.: 2:26, 2:31, 2:51, 3:01 (25-lbs., 30-lb. db; sub: 10x corner + 15x weighted sit-up; 8 rounds, single-arm shoulder press)
Josh M.: 40-40-35-lbs., 2:44, 5:16 (sub: 2 rounds)
Neil A.: 25x-15-15-lbs., 2:17, 3:19 (sub: prom hspu, 1 x 35-lb. plate; 2 rounds)
Brian T.: 40-40-35-lbs., 4:22, 3:51, 1:51 (sub: 3 rounds)
Peter H.: 30-30-25-lbs., 2:50, 3:00, 3:00, 3:00 (sub: 35-lb. dbs; sub: shoulder press)
Cristian D.: 10-10-10-lbs., 2:20, 2:23, 2:55, 3:04 (30-lb. dbs; sub: shoulder press)
Sidra C.: 20-25-30x-lbs., 2:32, 4:32 (sub: prom hspu, 1 x 25-lb. plate; 2 rounds)
Terry M.: 20-25-30x-lbs., 2:02, 2:10, 2:33, 3:06 (35-lb. dbs; sub: shoulder press)
Kaisa A.: 10-10-10-lbs., 2:44, 1:50, 1:52, 1:56 (sub: 1/2x prom hspu, 1 x 45-lb. plate)
Holmes H.: bw-bw-bw-lbs., 1:50, 2:12, 2:15, 2:16 (sub: pushup)
Leota T.: bw-bw-bw-lbs., 2:10, 1:52, 1:51, 2:55 (sub: 1/2x prom hspu, 1 x 45-lb. plate)
Greg F.: bw-bw-bw-lbs., 2:49, 3:07, 3:04, 3:15 (35-lb. dbs; sub: shoulder press)
Alissa G.: 5-10x-5-lbs.,1:37, 1:40 (sub: 1/2x prom hspu, 1 x 45-lb. plate; 2 rounds)
Set S.: 3, 3, 3, 3:29, 3:14, 3:14, 2:27 (20-lb. dbs; sub: jump-stretch strict pull-up, knee, green, shoulder press)
Shawn C.: bw-bw-bw-lbs., 2:50, 2:46, 2:39 (25-lb. dbs; sub: shoulder press)
Molly B.: 3, 3, 3, 3:44, 4:13, 4:38, 2:57 (15-lb. dbs; sub: jump-stretch strict pull-up, green, shoulder press)
Katie M.: 3, 3, 3, 2:40, 2:31, 2:36, 2:56 (sub: jump-stretch strict pull-up, red, pushup)
James H.: 45-42.5-55x-lbs., 2:05, 2:21, 3:13, 4:26 (sub: prom hspu, 1 x 35-lb. plate)
Joe S.: 30-30x-20-lbs., 2:02, 2:05 (sub: 2 rounds)
Steve D.: 40-43-47.5-lbs., 2:14, 1:38 (sub: prom hspu, 1 x 45-lb. plate; 2 rounds)
Bill G.: 35-40x-35-lbs., 2:07, 3:19, 3:46, 4:03
Drew P.: 30-40x-33-lbs., 1:46, 2:00, 2:30, 2:45
Ralph B.: 40-45-40x-lbs., 1:57, 2:05, 2:57, 3:12 (35-lb. dbs; sub: shoulder press)
Jason C.: 40-45-55-lbs., 2:02, 2:16, 4:00, 7:10 (sub: prom hspu, 1 x 25-lb. plate)
Yoshi S.: 10-15x-10-lbs., 1:57, 2:16, 2:26, 3:17 (35-lb. dbs; sub: shoulder press)
Johnny A.: 3, 3, 3, 2:45, 3:09, 3:40, 3:36 (35-lb. dbs; sub: jump-stretch strict pull-up, red, shoulder press)
Jen M.: bw-bw-bw-lbs., 2:53, 3:11, 3:35, 3:37 (25-lb. dbs; sub: shoulder press)
Matthew C.: 5-5-5-lbs., 2:10, 2:10, 2:13, 2:24 (30-lb. dbs; sub: shoulder press)
Kate R.: bw-bw-bw-lbs., 3:00, 3:10, 4:13, 3:31 (20-lb. dbs; sub: shoulder press)
Joe K.: 5-5-5-lbs., 2:25, 2:19, 2:29, 2:48 (30-lb. dbs; sub: shoulder press)
Ivy F.: 3, 3, 3, 2:19, 2:18 (30-lb. dbs; sub: jump-stretch strict pull-up, red, shoulder press; 2 rounds)
Erez Y.: 15, 12, 10, 8, 9, 7, 7, 2:09, 2:05, 2:09, 1:54 (sub: 7x max strict bodyrow, pushup)
Daniel H.: 14, 10, 10, 8, 7, 6, 6, 2:24, 2:27, 2:17, 2:47 (sub: 7x max strict bodyrow, pushup)
Ted D.: 3, 3, 3, 2:25, 2:22, 2:35, 2:43 (25-lb. dbs; sub: jump-stretch strict pull-up, red, shoulder press)
Andrew R.: 45-55-60-lbs., 1:34, 2:40, 2:47, 2:56 (sub: prom hspu, 1 x 35-lb. plate)
David S.: 45-50-45-lbs., 1:54, 2:04, 2:10, 3:10 (sub: prom hspu, 1 x 25-lb. plate)
Jeff W.: 25-27.5-30x-lbs., 2:39, 2:37, 2:46, 2:39 (35-lb. dbs; sub: shoulder press)
Josh O.: 35x-30-30-lbs., 1:17, 1:32, 2:00, 2:43
Brad R.: 30x-20-20-lbs., 2:11, 2:36, 3:12, 2:15 (sub: 1/2x prom hspu, 1 x 45-lb. plate)
Mark Co.: 30-40x-30x-lbs., 2:31, 2:06, 3:06, 2:31 (sub: 3/10x prom hspu, 45-lb. plate)
Chris C.: 30-35-35-lbs., 1:52, 1:46, 1:40, 1:37 (sub: 1/2x prom hspu, 1 x 35-lb. plate)
Travis O.: bw-bw-bw-lbs., 2:22, 2:21, 2:54, 2:44 (35-lb. dbs; sub: shoulder press)
Brandon W.: 30-35-25-lbs., 2:27, 2:33, 2:33, 2:41 (30-lb. dbs; sub: shoulder press)
Kathleen K.: 3:20, 3:30, 3:20, 2:55 (15-lb. dbs; sub: jump-stretch strict pull-up, green, shoulder press, lunge)
Joseph P.: 10-15-20-lbs., 2:36, 2:07, 2:23, 2:04 (30-lb. dbs; sub: shoulder press)
Bill M: bw-bw-bw-lbs., 2:35, 3:05, 3:17, 3:49 (25-lb. dbs; sub: shoulder press, lunge)
Lisa C.: 2:19, 2:28, 2:44, 2:51 (25-lbs., 25-lb. db; sub: 10x corner + 15x weighted sit-up; 8 rounds, single-arm shoulder press, lunge)