Today and tomorrow, due to the holiday weekend, we’re operating on a Sunday schedule: 10am, 11am, noon, and 1pm WOD classes. Thanks for your understanding!

Sunday 110529


Three rounds, 9-7- and 5 reps, for time of:
135 pound Squat snatch

Post times to comments.

Compare to 100717.


  • Scaling options for today’s workout, courtesy of the Brand X forums:

    Big Dawgs:
    As rx’d

    Women – 95#

    The Porch:
    Three rounds,
    9-7- and 5 reps, for time of
    115# squat snatch

    Women – 75#

    Three rounds,
    9-7- and 5 reps, for time of
    Muscle-up (progressions okay but double the reps)
    95# squat snatch

    Women – 65#

    Three rounds,
    9-7- and 5 reps, for time of
    Muscle-up progressions
    10-25# squat snatch

    Here are some muscle up progression ideas:

  • Hari

    An iextremely insightful analysis of the performance of two athletes during this WOD by 2007 Games winner James Fitzgerald (aka OPT):


  • Hari

    There as a team version of this WOD being done at the Regionals. If we make it this far at the Northeast Regionals, Sara and either Mike K or Alex will do the team version of the WOD (rules below).

    As of this evening, the Australian Regional results for all three days are posted. The top 10 teams times for “Amanda” ranged from 4:32 to 15:09.

    To finish as a team in 4:32 both the man and the woman needed to do the entire WOD in about 4 minutes each because: the woman probably didn’t start until at least 32 seconds after the man but was done by 4:32, and the man probably had to finish before 4:00 to allow the woman time to do her final 5 snatches! I find this fairly astonishing–and suspect something is wrong–because in Australia, the top individual male time for this WOD is 4:32 and the top female time is 8:41.

    Team Workout 5
    9-9-7-7-5-5 reps for time of:
    Squat snatch (135/95lbs)

    Team Workout 5 Video Explanation.

    General Rules:
    Teams of two are comprised of one man and one woman. The man does 9 muscle-ups, then the woman does 9 muscle-ups. Then the man does 9 snatches, then the woman does 9 snatches with a separate barbell, etc. The pattern continues until they both have completed the entire workout. The ring height will be adjusted so that the bottom of the ring is one fist higher than the tops of the taller athlete’s fingers when standing with one arm extended. Athletes will begin standing under the rings. At Go, they will jump to the rings and perform the workout as described. If the rings are too high, the taller athlete is permitted to assist the shorter athlete in reaching the rings. A team’s result is their total time to complete the couplet. There is a 20 minute time cap for teams. If the team cannot finish in the time cap, their result is the time cap plus a one second penalty for each rep not completed. If both athletes are not able to complete a single muscle-up or a single snatch, they receive a DNF and the team is eliminated from the competition.
    Clarification: As long as the team is able to perform one muscle-up, they are not DNF’d. If they reach the snatches, as long as the team performs one snatch, they are not DNF’d. If they perform at least one muscle-up but don’t get to the snatches when the time cap is reached, they are assessed the penalty second for each rep remaining in the workout.

    This is a standard ring muscle-up. The arms must be fully extended at the bottom with the hands turned out. A false grip is recommended but not required. The athlete must be pressed out completely (arms straight) at the top. Kipping the muscle-up is permitted. Gymnastics swings where momentum is carried from the top of the movement are not permitted.

    Squat snatch:
    The athlete must move the barbell from the ground to locked out in the bottom of the squat (the overhead squat position) in a single continuous movement. The barbell can be pressed out and the bar can be ridden down as long as there is no obvious segmenting of the movement. In other words, a power snatch followed by an overhead squat is not permitted if the judge can clearly distinguish between the two movements. From the bottom of the squat position, the athlete must stand and finish standing with the hips and knees and arms fully extended with the barbell over the heels. Dropping the barbell is permitted. Any grip width is permitted.

  • Hari

    Correction: I read the scores wrong.

    In Australia, the top 10 team times for “Amanda” ranged from 20:14 to 21:14. (So, Sara, assuming the male finishes the 9 MU’s in, say, 1 minute, you have 19:13 to do the WOD, if you want to beat the top team time in Australia.)

  • Sara

    I think I can handle sub 19:13.

    • Sam Gaberal

      Please you can kick that workouts ass!!!

  • Sam Gaberal

    Arm bar stretch x5 each side and 5x each side turkish get up 1 pood.

    2K in 8:11 again, force curve was looking like crap at the end, no pull with legs…

  • Hari

    19:49 (75 lbs)

  • Hari

    Sara, things have got tougher:

    Top 3 Teams of Regional Workout 5: “Team Amanda”
    1. Team Taranis (17:54)
    2. CrossFit Vancouver (20:15)
    3. CrossFit Zone (20:24)

    Top 3 Teams for Workout 5:
    1.) CrossFit Springfield – 12:53
    2.) CrossFit Omaha – 13:19
    3.) CrossFit 515 – 16:56

    Team Regional Workout 5: “Team Amanda”
    1. CrossFit Atlanta (15:38)
    2. World Camp CrossFit (16:04)
    3. CrossFit Paragon (18:37)