What is a good time for Regionals 14.7?

Good times for Regionals 14.7 depend on your fitness level: Elite athletes finish under 16:01, advanced athletes target 16:01-14:31, intermediate athletes aim for 14:31-11:31, and beginners should focus on proper form over 11:31.

What is considered a good Regionals 14.7 time?

A good Regionals 14.7 time for most CrossFit athletes is between 14:31-11:31 (intermediate level). Elite times are under 16:01, but focus on consistent movement and proper form rather than just speed.

How fast should I do Regionals 14.7?

Your Regionals 14.7 pace should match your fitness level. Beginners should aim to finish around 11:31 with good form, while advanced athletes can target 16:01-14:31. Always prioritize proper movement over speed.

How do I scale Regionals 14.7?

Regionals 14.7 can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Regionals 14.7 work?

Regionals 14.7 is a full-body workout that develops multiple fitness domains.

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AI-powered WOD Insights

Workout Description

For Time: 50 calorie Row 50 Burpees 50 Overhead Squats (95/65 lb)

Why This Workout Is Hard

A high-volume triplet combining rowing, burpees, and overhead squats at a moderate weight. Tests cardiovascular endurance and stamina across modalities.

Benchmark Times for Regionals 14.7

Elite: <7:00
Advanced: 8:01-9:01
Intermediate: 10:01-11:31
Beginner: >16:01

Training Focus

This workout develops the following fitness attributes:

Stamina (8/10): Performing 50 cal row, 50 burpees, and 50 OHS will significantly tax rowing stamina, full-body burpee stamina, and shoulder/core/leg stabilizing stamina for OHS.
Endurance (7/10): For time: 50 calorie row, 50 burpees, 50 overhead squats (95/65 lb). A high-volume triplet testing cardiovascular endurance, full-body conditioning, and overhead stability/endurance with a light-moderate load.
Flexibility (7/10): Requires good shoulder, thoracic, hip, and ankle mobility for 50 OHS. Basic rowing/burpee mobility.
Speed (7/10): This WOD demands fast cycling of all three movements and minimal transition time. The ability to maintain a high pace throughout is crucial for a good score.
Power (5/10): Rowing for calories and burpees are explosive movements. OHS can be dynamic. Maintaining power output through the high-volume triplet is key.
Strength (3/10): Overhead squats at 95/65 lbs are a light-moderate load, focusing on stability and endurance. Burpees are bodyweight. Rowing involves leg drive.

Modality Profile

A couplet of a gymnastics movement (Bar Muscle-ups) and a monostructural movement (Row). A classic G/M test.

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If you enjoy Regionals 14.7, you might also like these similar CrossFit WODs:

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These WODs similar to Regionals 14.7 share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	7/10	For time: 50 calorie row, 50 burpees, 50 overhead squats (95/65 lb). A high-volume triplet testing cardiovascular endurance, full-body conditioning, and overhead stability/endurance with a light-moderate load.
Stamina	8/10	Performing 50 cal row, 50 burpees, and 50 OHS will significantly tax rowing stamina, full-body burpee stamina, and shoulder/core/leg stabilizing stamina for OHS.
Strength	3/10	Overhead squats at 95/65 lbs are a light-moderate load, focusing on stability and endurance. Burpees are bodyweight. Rowing involves leg drive.
Flexibility	7/10	Requires good shoulder, thoracic, hip, and ankle mobility for 50 OHS. Basic rowing/burpee mobility.
Power	5/10	Rowing for calories and burpees are explosive movements. OHS can be dynamic. Maintaining power output through the high-volume triplet is key.
Speed	7/10	This WOD demands fast cycling of all three movements and minimal transition time. The ability to maintain a high pace throughout is crucial for a good score.

Regionals 14.7

For Time Triplet

For Time: 50 calorie Row 50 Burpees 50 Overhead Squats (95/65 lb)

Difficulty:

Hard

Modality:

Time Distribution:

8:31Elite

12:16Target

16:01Time Cap

Your Scores:

Training Profile

Performance Levels

L10

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Quarterfinals 22.2

For Time

3 Rounds for Time 30 Alternating Pistols 30 GHD Sit-Ups 10 Muscle-Ups Time Cap: 15 minutes

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AMRAP

AMRAP in 20 minutes 400 meter Run 11 Power Snatches (95/65 lb) 17 Pull-Ups 13 Power Cleans (95/65 lb)

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For Time

For Time 100 Squat Clean Thrusters (40/20 kg)

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