Washington CrossFit Sectionals Schedule

The Washington Sectional is in 3 days.  They have officially released WOD #3 to us today.  Let me tell you about anticipation.  I really didn't care what it was I just wanted to know. 

Yesterday was a very mellow day.  I went to StoneWay CrossFit and coached my 1pm class and then rowed 1600m broken in two parts. 

Row 800m

rest 3min

Row800m

After that I called it good and simply spent the rest of the day hanging with my family and playing catch with my son. 

Today I did as planned and that was go out for a nice soft run, get that blood flowing and also to just enjoy the beautiful morning.  I'll go down to the gym today before class and practice my "Power Snatch" a bit more just to get moving.  Deep down inside I knew a "Snatch" was going to pop up some where.  I love the "Snatch" so it's going to be enjoyable as always. 

Below I have put in the schedule for the weekend events so if you plan on coming over to Monroe, WA you'll have an idea what the day will look like.  Then I added all the WOD's that I am aware of. 

Much Love to you all and Thanks for you support!

(I plan on still keeping this blog active so keep checking it out)

Weekend Schedule

Saturday

7:30am - Doors Open

8:30am - Workout 1 (ladies first)

11:00am - Workout 2 (ladies first)

1:00pm - Sunday workout 4 announced

1:30-2:30pm - Lunch Break

3:00pm - Workout 3 (ladies first)

6:00pm - Conclusion of Saturday activities and reveal workout 5

Sunday

8:30am - Doors Open

10:00am - Workout 4 (ladies first)

1:30pm - Break for lunch

2:00pm - Workout 5 (ladies first)

5:30pm - Closing ceremonies

Now here are the WOD's.  There are 3 posted but there will be 5 overall.  It's going to be alot of fun!

WOD #1

Short Run + Max OH Presses in 1 minutes, #155/#100

For: 8 total minutes

(max reps wins)

WOD #2

40 HSPU

40 Front Squat, #155/#105

for time

WOD #3

In this workout you move from each of four stations after a minute. This is a four-minute round from which a one-minute break is allowed before repeating.

1 Min Wall Ball 10ft target 20/12

1 Min Ground-to-Overhead 96/65

1 Min 20" Box Jump

1 Min Row for Calories

1 Min Rest

Total reps/points after 3 rounds equals score