Friday 120224

Awesome job everyone who completed the first week WOD of the 2012 Reebok CrossFit Games OPEN!

WOD 12.1 partial results

Thurs 120223 WOD

Friday February 24, 2012

Here is the first WOD of the 2012 Reebok CrossFit Games OPEN

Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

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Movement Standards

Burpee
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

http://games.crossfit.com/workouts/the-open

Thursday 120223 first day of the OPEN!

Thursday February 23, 2012

Here is the first WOD of the 2012 Reebok CrossFit Games OPEN

Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

---

Movement Standards

Burpee
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

http://games.crossfit.com/workouts/the-open

For anyone not registered for the Open, here is the scheduled WOD:

Clean & Jerk:  1-1-1-1-1

Open WOD from last year:

In 5 mins, complete the following:
165/125# squat clean
165/125# jerk

Each movement is a separate point.  You may for example complete a squat clean thruster or a power clean to a front squat, and then jerk it.  Standards require you to complete each movement in order to move on to second round.  Good luck!

Post your results to comments!

Wednesday 120222

 

Last chance to sign up for the 2012 Reebok CrossFit Games OPEN!  Every ability level can participate; you don’t need to do the WODs RX’d!

It’s all about your heart, effort and soul. Let’s complete the WODs as a community!  Go here if you have not signed up yet!

Wednesday February 22, 2012

Skill:

Back Levers

WOD:

7 Rounds for time of:

9 Sumo-Deadlift High-Pull, 95 / 65 #

9 Ring Dips

Notes: Points of Performance on Ring Dips: shoulders must touch the rings on each rep. Thruster: make sure to use those hips and open them fully at the top to take advantage of the power created

Post WOD results to comments! Tomorrow is the day!!

Tuesday 120221

Last chance to sign up for the 2012 Reebok CrossFit Games OPEN!  Every ability level can participate; you don’t need to do the WODs RX’d!

It’s all about your heart, effort and soul. Let’s complete the WODs as a community!  Go here if you have not signed up yet!

 

Tuesday February 21, 2012

Strength:

Thruster 1-1-1-1-1-1-1

WOD: Today’s workout is from the 2011 Reebok CrossFit Games OPEN

7 min time cap: 

3 Thruster, 100 / 70#

3 Chest to Bar Pull-ups (C2B)

6 Thrusters

6 C2B

9 Thrusters

9 C2B

12 Thrusters

12 C2B

and so on….

Notes: Thruster Points of Performance – full depth at the bottom of the thruster (keep those elbows up and weight in the heels) and then explode up opening those hips fully and transferring that power into the overhead press. Bring that bar back to the chest before descending into the next thruster.

Chest-to-Bar Pull-up Points of Performance – chest must hit/reach the bar on each pull-up. If you do not have the butterfly or kipping pull-up mastered, please use a band to help assist you up to the point where your chest hits the bar. If you are doing jumping pull-ups, same rules, chest hits the bar each rep.

Post your Thruster weight and WOD results to comments!

Monday 120220

Two more days to sign up for the Reebok CrossFit Games OPEN!! Every ability level can participate; you don’t need to do the WODs RX’d!

It’s all about your heart, effort and soul. Let’s complete the WODs as a community! As of Friday night we have 30% participation! Can we get to 50%?   Go here if you have not signed up yet!

Note: need to keep weight in heels and let bar roll back onto shoulders (flexibility)

Great showing today! Friday Feb 17 WOD results

Monday February 20, 2012

Strength:

Power Clean 1-1-1-1-1

WOD: This WOD is from the 2011 Reebok CrossFit Games Open

AMRAP in 20 min of

5 Power Clean 145 / 105 #

10 Toes-to-Bars

15 Wall Ball Shots 20 / 14 #

Notes / Points of Performance:

Power Cleans - make sure to stand up fully opening hips at the top of the power clean

Wall Ball Shots -  absolutely without a doubt full depth on every squat. if you must sacrifice the weight of the med ball or the heigh of the shot thats fine. Just get the full depth on the squat and get those elbows up keeping the med ball in front in the thruster/front squat position

Post Power Clean weight and WOD results to comments!

Friday 120217

Have you signed up for the Reebok CrossFit Games OPEN yet??? Every ability level can participate; you don’t need to do the WODs RX’d!

It’s all about your heart, effort and soul. Let’s complete the WODs as a community!

Go here if you have not signed up yet!

Thursday Feb 16, 2012

Friday February 17, 2012

Strength:

Squat Cleans

Skill:

Muscle-up progressions

WOD:

10 Rounds for time of

3 Squat Clean 155 / 115 #

3 Muscle-ups

Compare to July 25, 2012 (120725). Post Squat Clean strength and WOD results to comments!

Thursday 120216

Have you signed up for the Reebok CrossFit Games OPEN yet???

It’s all about your heart, effort and soul. Let’s complete the WODs as a community!

Go here if you have not signed up yet!

Wed WOD results

Thursday February 16, 2012

Strength:

Push Press 1-1-1-1-1-1-1

WOD:

7 Rounds for time of:

10 Push Press, 95 / 65 #

Sprint down to end of building and back again

Post Push Press strength and WOD results to comments!

Wednesday 120215

Have you signed up for the Reebok CrossFit Games OPEN yet???

It’s all about your heart, effort and soul. Let’s complete the WODs as a community!

Go here if you have not signed up yet!

 

Today’s WOD is from the 2011 Reebok CrossFit Games Open. Goodluck!

Wednesday February 15, 2012

Strength:

Snatch 1-1-1-1-1-1-1

WOD:

AMRAP in 10 min of

30 Double Unders

15 Power Snatch, 75 / 55 #

Post Snatch Strength and WOD results to comments!!

 

 

 

Tuesday 120214

Have you signed up for the Reebok CrossFit Games OPEN yet???

It’s all about your heart, effort and soul. Let’s complete the WODs as a community!

Go here if you have not signed up yet!

 

Mon 2/13/12 WOD Results

Tuesday February 14, 2012

Skill:

Front Levers

WOD:

7 Rounds for time of

10 KB Swings, 2 / 1.5 pd

10 Blitz Busters

10 Box Jumps, 24 / 20″

Post WOD results to the comments!

Monday 120213

Happy Birthday Jay!

HAPPY BIRTHDAY COACH JAY!

Monday February 13, 2012

Strength:

Squat 3-3-3-3-3, sets across, 75% of 1 rep max

WOD:

5 Rounds for time of:

50 Squats

30 Pull-ups

15 Handstand Push-ups

Post strength and WOD results to comments!