Had an awesome day at our CrossFit Box’s comp, it was for beginners/Intermediates.
There were 4 WODS (listed at the bottom of the page), I came 7th overall so I was really happy with that as normally I’m somewhere between middle and the bottom.
I placed 3rd in one of the WODS – my lift was 98kg – didn’t quite have enough time to get a 100kg but thats okay!
The final WOD was easily my best, I managed to do 25 unbroken wall balls and power through the Kettlebell swings, ab mat sit-ups and Sand Bag Throw (100 pounds).
It was a great day all round, the programming was awesome and the atmosphere was so good. I enjoyed it a lot more than the other comps I have done.
Thanks for the great day CrossFit Box Hill
WOD 1
3 ROUNDS FOR TIME OF:
400m/ 300m x Row
15 x DB Thrusters @ 35/ 15s
WOD 2
600m Sandbag Run @ 75/ 55#*
20 x Reverse Sandbag Lunges
14 x Lateral Burpees Over Sandbag
8 x Pull Ups
WOD 3
Every minute do (3 rounds total):
9 x Deadlifts @ 95/ 65#
6 x Hang Power Clean @ 95/ 65#
3 x S2OH @ 95/ 65#
Max x Double Unders
Followed by 1 minute rest and then 2 minutes to complete
1x Deadlift, 1x Hang Power Clean, 1x Shoulder to Overhead
WOD 4
40 x Wall Balls @ 20 / 14#
30 x Russian KB Swings @ 24 / 16kg
20 x Sit Ups*
10 x Sandbag Over Shoulder @ 100/ 75#
