The 2010 CrossFit Games
The ultimate proving grounds of the world’s fittest athletes.
July 16-18, 2010 • Carson, CA
The Home Depot Center Sports Complex
Select a 2010 CrossFit Games event
United States Qualifiers
Hawaii Sectional WODs Announced
For those of you patiently waiting for the Hawaii Sectional WODs to drop, you're in luck. Here's a look at what the athletes and judges are up against for this weekend's event. Scores for the "Skills Sessions" will be awarded based on the athletes ability to complete each skill in the allotted time or at the allotted weight. Athletes finishing first in each WOD receive 10 points for their efforts, 2nd place collects 9 points, etc. Overall winner from the weekend will have the most points in his or her possession at the end of this two day test. All form standards will be demonstrated the morning of the first day of the sectional, March 13th.
Workout 1 (Saturday) "Nasty Girls"
3 Rounds for time:
10 Hang Power Cleans (135/95lbs)
Workout 2 (Saturday) "Skill Session A"
1. Unbroken Kipping Pull Ups (30/20)
2. 10 Unbroken Overhead Squats (135/95lbs)
3. Unbroken One-legged Squats - each leg (10/6)
4. 45 20-inch Box Jumps completed in one minute
*5. Unbroken Hand Stand Push-ups (2/4)
* Men use paralettes for HSPU while women complete reps from the floor.
** All tests are pass/fail. Each athlete has one chance at each test. Successful execution of each movement awards the athlete 2 points.
Workout 3 (Saturday)
9 Deadlifts (315/185lbs)
6 Deadlifts (315/185lbs)
3 Deadlifts (315/185lbs)
Workout 4 (Sunday) "Skill Session B"
1. 500m Row (sub 1:35/1:50)
2. L-Sit Hold (25/15sec)
3. 1 Squat Clean & Jerk (225/135lbs)
4. Punchbowl Loop Run - approx 900 meters (sub 2:30/2:50)
5. 20 foot Rope climb no feet
Workout 5 (Sunday) "The Gauntlet"
30 min time limit. Athlete with the highest number rounds of Cindy at the end wins.
50 Thrusters (45# Men/ 30# Women)
- then -
3 Snatches (135# Men/85# Women)
15 Wall Ball (20# @ 10 foot target/16# @ 8 foot target Women)
- then -
AMRAP of "Cindy" in the remaining 30 minutes