Wednesday February 29, 2012
Skill:
Active squat stretching
WOD #1:
Max rep Squat Cleans in 5 minutes, 135 / 95#
Rest
WOD #2:
AMRAP in 10 min of
15 Double Unders
7 Deck Squats
Post WOD #1 and WOD #2 results to comments!
Archives
All posts for the month February, 2012
Tuesday February 28, 2012
Skill
Handstand practice
WOD:
21-15-9 reps of
400m Run
Handstand Push-ups
Box Jumps, 24/20″
Pull-ups
Post results to comments!
New Goal Board! Please populate with your goals by the end of the week!
Burpees from the 12.1 OPEN WOD
Saturday's make-up WOD day!
2012 Reebok CrossFit Games OPEN 12.1 WOD Results
Monday February 27, 2012
Skill:
L-sit holds, 5 sec x 7 sets
Strength / Skill:
Turkish Get-ups 1-1-1-1-1-1-1
WOD:
12 min AMRAP of:
7 KB Swings, 70 / 53#
7 Ring Dips
Compare to Feb 22, 2011 (110222). Post your results to the comments section!
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.
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.
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!
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!!
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!
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!
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!
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!
