Putting the Comp in Complicated

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Strength:
Front Squat  5×3
***Pause at the bottom for 1 full second for all reps in each set

CFW Comp WOD
From 0:00 to 1:00 – ME C2B for Rx WOD OR HR Push Ups for scaled WOD (knees must come off floor at the top of each push up if doing them off knees)
rest 0:30
From 1:30 to 3:00 – ME Clean (175/115) for Rx WOD OR Alt OH Plate Lunges (45/25) for Scaled WOD
rest 0:30
From 3:30 to 5:30 – ME Double Hop Over Bar Burpee for Rx WOD OR Over Box Burpee (24/20) for Scaled WOD (you may step up and over box)
rest 0:30
From 6:00 to 7:00 – ME C2B for Rx WOD OR HR Push Ups for scaled WOD (knees must come off floor at the top of each push up if doing them off knees)
rest 0:30
From 7:30 to 9:00 – ME Clean (175/115) for Rx WOD OR Alt OH Plate Lunges (45/25) for Scaled WOD
rest 0:30
From 9:30 to 12:00 – ME Muscle Ups for Rx WOD OR Over Box Burpee (24/20) for Scaled WOD

***Each rep scores you one point, and your score is total points.  Use the 30 second breaks to write your numbers down in your Journals.
***If you cannot perform a muscle up but still choose to do the Rx WOD, you must complete a 400m run at 9:30.  If completed by 11:30, you get 1 extra point.

 

Overall Leaders

Name W1 W2 W3 W4 Total
Coach Jess 50 54 47 60 211
Coach Yash 53 51 48 58 210
Alex Z 48 53 44 57 202
Walker 48 44 42 51 185
Josh G 45 49 37 54 185
Mike R 42 46 23 54 165
Rob M 44 45 25 48 162
Bryan 44 47 27 41 159
Miller Sr. 51 52 55 158
Coach CL 50 46 59 155
Shawn B 36 43 57 136
PSG 31 37 12 47 127
Nikhil 49 30 41 120
Kate M 40 30 50 120
Mike B 35 42 41 118
Candice 39 35 38 112
Chris P 37 33 42 112
Alex V 39 41 22 102
Jayme 42 43 16 101
Thom 49 52 101
Mike P 29 20 26 24 99
Mya 27 30 38 95
Sherry 34 17 11 30 92
Nicole 9 13 21 44 87
Sarkis 40 9 36 85
Jen G 25 33 25 83
Julia D 8 18 36 20 82
Rea 15 22 14 30 81
David I 36 40 76
Adrian 12 28 17 19 76
Kevin V 40 36 76
Chris K 32 40 72
Sanam 12 24 36 72
Caitlin 22 7 9 33 71
Corey 29 39 68
Mel Y 16 33 19 68
Heidi 30 38 68
Joe C 12 21 33 66
Paul P 35 30 65
Rob W 20 45 65
Chris S 31 33 64
Steph W 15 31 17 63
Diana 15 46 61
Court S 11 43 54
Margret 21 24 8 53
Steph R 19 30 49
Steffan 21 25 46
Brad S 12 10 4 15 41
Jess M 18 19 37
Jen F 5 8 10 13 36
Dan B 2 33 35
Alison L 9 4 21 34
Thabo 26 6 32
Alina 17 14 31
Sally 19 7 26
Lindsay 9 17 26
Meghan 15 4 19
Katy 13 5 18
Biggie 8 9 17
Will 3 1 12 16
Nancy M 6 2 8
Courtney B 3 5 8
Beth 5 2 7

Week 4 results

Rx Score Points Scaled Score Points
JADZIA 6.21 61 MARG 4.05 8
COACH JESS 6.17 60 SALLY 3.20 7
CHRIS L 6.10 59 JAGEN 3.18 6
YASH 6.06 58 CHRIS M 3.10 5
SHAWN B 5.19 57 CAITLIN P 3.00 4
ALEX Z 5.19 57 CATHERINE 3.00 4
MILLER 5.17 55 BETH 2.20 2
JOSH 5.15 54 JEVON 2.14 1
MIKE R 5.15 54  
THOM 5.10 52
JEFF W 5.05 51
COACH BRAD 5.02 50
KATE M 5.02 50
ROB M 5.01 48
PSG 5.00 47
DIANA 4.29 46
ROB W 4.27 45
NICOLE 4.25 44
COURT S 4.22 43
CHRIS P 4.21 42
MIKE B 4.19 41
ASHLY 4.19 41
BRYAN 4.19 41
MYA 4.18 38
HEIDI 4.18 38
SARKIS 4.17 36
SANAM 4.17 36
KEVIN 4.17 36
JOE C 4.15 33
CAITLIN 4.15 33
CHRIS S 4.15 33
REA 4.14 30
STEPH R 4.14 30
PAUL P 4.14 30
SHERRY 4.14 30
EMILY 4.10 26
JEN G 4.08 25
MIKE P 4.07 24
MARCY 4.07 24
LAURA S 4.02 22
ALISON L 3.27 21
JULIA D 3.26 20
MEL 3.24 19
ADRIAN 3.24 19
LINDSAY 3.22 17
STEPH W 3.22 17
BRAD 3.20 15
SARAH T 3.17 14
JEN F 3.12 13
WILL 3.00 12
BENJAMIN O 3.00 12
ROUZALIN 3.00 12
BIGGY 2.18 9