A few weeks ago, Connor competed at the CrossFit West Coast Classic Semifinal event. Although the weather was over 100-degrees in Las Vegas, Nevada, Connor showed up ready to work hard, with a group of fans from Roots cheering him on in the stands behind him.
If you weren’t able to watch Connor compete, read on for highlights from the weekend!
Event 1: Regionals Snatch Ladder 2016
10 squat snatches (185 lb.), by 2:00
8 squat snatches (205 lb.), by 4:00
6 squat snatches (225 lb.), by 6:00
4 squat snatches (245 lb.), by 8:00
2 squat snatches (265 lb.), by 11:00
Starting in Lane 3, Connor plowed through a total of 30 heavy snatches in the Regionals Snatch Ladder. With one minute left on the clock, Connor took a breath, approached his bar, and snatched one last time at 265 lb. before running to the finish line before the 11-minute time cap.
Skip to 2:58:00 to watch Connor’s heat and 3:08:35 to watch him finish his last few reps of snatches before crossing the finish line.
Place: 17th
Event 2: Legless 2013
For time:
27 thrusters (95 lb.)
4 legless rope climbs
21 thrusters
3 legless rope climbs
15 thrusters
2 legless rope climbs
9 thrusters
1 legless rope climb
Connor started the event strong with a consistent pace on the thrusters and the legless rope climbs. He finished the event in 6:15:66 with plenty of time to spare before the 10 minute cap.
Place: 22nd
Skip to 4:50:00 to watch Connor’s heat.
Event 3: 2019 Ruck Run 2.0
For time:
6,000-m ruck run
Men: 20-40-50-60 lb, increasing each lap
Starting early on Saturday morning to beat the heat, the men and women ran together for this event.
Watch Connor during “2019 Ruck Run 2.0” starting at 1:07:00.
Place: 12th
Event 4: Triple-G Chipper 2017
For time:
100 pull-ups
80 GHD sit-ups
60 One-legged squats, alternating
40-cal. row
20 single-arm dumbbell push presses (100 lb.)
Day 4 of the West Coast Classic started with a long, grueling chipper workout. Connor, wearing the bright pink shirt, had no trouble accumulating 100 pull-ups and went on to finish the event in a 14:26:55 before the 15-minute time cap.
Skip to 3:20:00 to watch Connor’s heat.
Place: 27th
Event 5: Regionals Finale 2017
For time:
30/25 Calorie bike
20 burpee box jump-overs (30 in.)
10 D-ball cleans (150 lb.)
Five events down, two to go. Skip to 5:22:01 to watch Connor’s heat.
Place: 25th
Event 6: Push Pull 2014 2.0
For time:
9 strict deficit handstand push-ups
18 toes-to-bars
60-ft. sled pull
60-ft. sled push
10 strict deficit handstand push-ups
20 toes-to-bars
60-ft. sled pull
60-ft. sled push
11 strict deficit handstand push-ups
22 toes-to-bars
60-ft. sled pull
60-ft. sled push
12 strict deficit handstand push-ups
24 toes-to-bars
60-ft. sled pull
60-ft. sled push
Another chipper workout in the second to last workout of the Semifinal event. Connor started Day 3 with a series of push-pull movements before heading into the final event.
Skip to 3:10:25 to watch Connor’s heat.
Place: 28th
Event 7: Regionals Closer 2015
For time:
15 ring muscle-ups
1 squat clean (235 lb.)
1 squat clean (255 lb.)
1 squat clean (275 lb.)
1 squat clean (285 lb.)
1 squat clean (295 lb.)
The highlight of this workout? Mat Fraser in awe after Connor’s incredible save at 295 lb.
Skip to 5:07:00 to watch Connor’s heat and 5:11:00 to watch his last rep.
Place: 30th
Watch Connor’s final rep with Fraser in the background here: https://www.instagram.com/p/CQXWu5IBU8A/
Final standing: 27th place