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< 2013.05.16
Friday 2013.05.17 - 2013 CrossFit Games Regional Workout 1 - Jackie
Click the calendar icon to select another day's mainsite WOD:
2013.05.18 >
Step 1 of 2

Please select the equipment available to you and then click "Next"

Barbell
Barbell
Rings
Rings
Dumbbell
Dumbbell
Pull-up bar
Pull-up bar
Rower
Rower
They already completed this WOD
photo
Chris
James
did the
1 round of:
  • Rowing
    800 meters
  • Thruster
    30 Reps
    with 20 Kgs / 45 lbs
  • Pull-up
    12 Reps
in a time of 6 mins 50 secs
photo
Reece
Collins
did the
1 round of:
  • Sumo deadlift high pull
    50 Reps
    with 20 Kgs / 45 lbs
  • Thruster
    45 Reps
    with 10 Kgs / 20 lbs
  • Assisted Pull-up
    20 Reps
in a time of 6 mins 7 secs
Tim Pallai
did the
1 round of:
  • Sumo deadlift high pull
    50 Reps
    with 20 Kgs / 45 lbs
  • Thruster
    45 Reps
    with 10 Kgs / 20 lbs
  • Pull-up
    18 Reps
in a time of 3 mins 35 secs
"Just did this at the custom WOD scaling to get it off my screen. Did Jackie with 100 45# SDHP 45x45# Thrusters and 30 pull-ups in 9:09 on 4/30. So I will call this one "Little Jackie""
Mark Kostos
did the
1 round of:
  • Rowing
    800 meters
  • Thruster
    50 Reps
    with 10 Kgs / 20 lbs
  • Pull-up
    12 Reps
in a time of 8 mins 30 secs
Oleg B/Y
did the
1 round of:
  • Sumo deadlift high pull
    80 Reps
    with 15 Kgs / 35 lbs
  • Thruster
    40 Reps
    with 10 Kgs / 20 lbs
  • Pull-up
    9 Reps
in a time of 6 mins 30 secs
photo
Stacey
Reynolds
did the
1 round of:
  • Rowing
    800 meters
  • Thruster
    40 Reps
    with 10 Kgs / 20 lbs
  • Assisted Pull-up
    30 Reps
in a time of 10 mins 53 secs
"1000 m row, 50 rep 30lb thruster"
Odell Reynolds
did the
1 round of:
  • Rowing
    800 meters
  • Thruster
    30 Reps
    with 20 Kgs / 45 lbs
  • Pull-up
    18 Reps
in a time of 9 mins 17 secs
"Full Jackie: 1000m/45#Th x 50/30PU"
photo
Tommy
Newman
did the
1 round of:
  • Rowing
    500 meters
  • Thruster
    50 Reps
    with 10 Kgs / 20 lbs
  • Pull-up
    9 Reps
in a time of 9 mins 21 secs
photo
Tommy
Newman
did the
1 round of:
  • Rowing
    500 meters
  • Thruster
    50 Reps
    with 10 Kgs / 20 lbs
  • Pull-up
    9 Reps
in a time of 9 mins 21 secs
Examples of individualized versions
Version 1 of 12
Complete 1 round of the following as fast as you can:
1. Rowing ??? meters
2. Thruster ??? Reps with ??? Kgs / lbs
3. Pull-up ??? Reps
Version 2 of 12
The original mainsite WOD was modified for you because you don't have a rower.
Complete 1 round of the following as fast as you can:
1. Sumo deadlift high pull ??? Reps with ??? Kgs / lbs
2. Thruster ??? Reps with ??? Kgs / lbs
3. Pull-up ??? Reps
Version 3 of 12
The original mainsite WOD was modified for you because you don't have a rower and because of your skill level in the Pull-up.
Complete 1 round of the following as fast as you can:
1. Sumo deadlift high pull ??? Reps with ??? Kgs / lbs
2. Thruster ??? Reps with ??? Kgs / lbs
3. Assisted Pull-up ??? Reps
For the Assisted Pull-ups, set the assistance so that you are able to do the prescribed number of reps in a straight set.
Version 4 of 12
The original mainsite WOD was modified for you because you don't have a rower and a pull-up bar.
Complete 1 round of the following as fast as you can:
1. Sumo deadlift high pull ??? Reps with ??? Kgs / lbs
2. Thruster ??? Reps with ??? Kgs / lbs
3. Ring pull-up ??? Reps
Version 5 of 12
The original mainsite WOD was modified for you because you don't have a rower and a pull-up bar, and because of your skill level in the Pull-up.
Complete 1 round of the following as fast as you can:
1. Sumo deadlift high pull ??? Reps with ??? Kgs / lbs
2. Thruster ??? Reps with ??? Kgs / lbs
3. Ring row ??? Reps
For the ring rows, set the height of the rings so that you are able to do the prescribed number of reps in a straight set.
Version 6 of 12
The original mainsite WOD was modified for you because you don't have a barbell.
Complete 1 round of the following as fast as you can:
1. Rowing ??? meters
2. Dumbbell Thruster ??? Reps with ??? Kgs / lbs
3. Pull-up ??? Reps
For the Dumbbell Thrusters weight is specified for one dumbbell.
Version 7 of 12
The original mainsite WOD was modified for you because you don't have a barbell and because of your skill level in the Pull-up.
Complete 1 round of the following as fast as you can:
1. Rowing ??? meters
2. Dumbbell Thruster ??? Reps with ??? Kgs / lbs
3. Assisted Pull-up ??? Reps
For the Dumbbell Thrusters weight is specified for one dumbbell. For the Assisted Pull-ups, set the assistance so that you are able to do the prescribed number of reps in a straight set.
Version 8 of 12
The original mainsite WOD was modified for you because you don't have a barbell and you don't have a pull-up bar.
Complete 1 round of the following as fast as you can:
1. Rowing ??? meters
2. Dumbbell Thruster ??? Reps with ??? Kgs / lbs
3. Ring pull-up ??? Reps
For the Dumbbell Thrusters weight is specified for one dumbbell.
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