Sneak preview of Regional WODS for Day 1 –

CrossFit East London’s Royal Burpee Challenge  for the Canaan Care Center (
*89 Burpees (Hand release with a clap overhead as you jump off the ground)


A) Accumulate as much distance in 5 minutes of:

  • Handstand walking (or handstanding at the wall)

B) Complete 3 rounds:

Complete each exercise in 1 minute (there are 5 stations). One round is five minutes (1 min per station)
– after round 1, rest 1 min before starting the second round of the same exercises.

The stations are:
1. Medicine ball cleans: 9.07kg (20lb)/ 6.8kg (15lb)  ball (AMRAP)
2. KB swing (SDHP): 32 kg / 24 kg (AMRAP) Scale to 24 kg / 16 kg as required
3. Over the box, box jumps: 61 cm / 51 cm (AMRAP)
4. Push-jerk: 50 kg (AMRAP)
5. HR Burpees

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep. Score = Total Reps

Score = Total Reps


Regional Athletes:

C) Pistols

  • 3-3-3-3-3 (3 each leg; Add weight until you find your 3RM!)

Cool-down/Trigger Ball/Foam Roll/Stretch