Push Jerk 2-2-2-2 95 stopped before max
Split Jerk 1-1-1-1 95 stopped before max
10 Burpees
20 Box Jumps, 30/24″ (2011 CF Games Standard)
30 Pull Ups
40 Push Ups
Row 500m
40 Push Ups
30 Pull Ups
20 Box Jumps, 30/24″ (2011 CF Games Standard)
10 Burpees
everything rx except push ups 25:39
10 Minutes to establish a score for each:
L-Sit Hold (scale with a plank on elbows) for max seconds
Freestanding Handstand Hold (scale with a headstand hold) for max seconds
Static Chest to bar Hold (scale with dead-hang from pull up bar) for max seconds
Backsquat 5-5-3-3-1-1
hurt my back on second rep of 120 lbs i think
For time:
15 Clean & Jerks, 65lbs
30 Toes To Bar
45 KB Swings, 25 lbs
60 Air Squats
75 Double Unders did some singles/some doubles
For time:
5 Ring Dips
50ft OH Walking Lunges, 45/25lb
10 Ring Dips
100ft OH Walking Lunges, 45/25lb
15 Ring Dips
150ft OH Walking Lunges, 45/25lb
20 Ring Dips
200ft OH Walking Lunges, 45/25lb
25 Ring Dips
250ft OH Walking Lunges, 45/25lb
20 Minutes to establish a max load for the following complex:
2 Deadlifts- 2 Squat Clean- 2 Shoulder To Overhead (hands on the bar for the entire complex)
You have a 25 minute time-limit to perform 5 Rounds, each for time of:
5 Clean & Jerks
10 Burpees
15 Chest To Bar Pull Ups
“CrossFit Total”
3 Attempts to establish 1RM for each of the following lifts:
Backsquat 135 lbs PR!!!
Shoulder Press 80 lbs PR!!! Brent 155 lbs
Deadlift (didn't compete for max) Brent did 345 lbs
Your score = sum of all 3 lifts. Post scores to Comments.
10 Rounds For Time:
15 Air Squat
12 Shoulder Press, 65/45lb
9 KB Swing, 55/35lb
5 rounds RX, 5 rounds w/ 35 lbs 23:13 B-22:55 Rx
Start anywhere and rotate through:
1 Minute Calorie Row
30 Second Rest
1 Minute Sit Ups
30 Second Rest
1 Minute Burpees
5 Rounds (not for time)
12 reps, 1-Arm Bent Over DB or KB Row (L/R=1) 20 lb dbs
6 Strict Pull Ups (scale w/bands or ring rows) ended up ha ving to jump a little bit
For time:
21-15-9 Rounds Of
Parallette Hurdle Burpees
DB or KB Turkish Get Ups, 35/25lb 15 lbs
Ring Dips skinniest band
Form Running Drills
Junk-Yard Dog Warm Up
Burgener Warm Up
10 Minutes to establish a 1RM Clean & Jerk
110 lbs PR!!!
10 Minutes to establish a 1RM Snatch
80 lbs (tied PR)
hurt myself at 85 lbs :/ but think I could have gotten it with more time
For time (20 Minute time-limit):
30 Snatches, 65lb then dropped to 45 lbs due to popping R elbow
Run 800m
30 Clean & Jerks, 65 lbs
18:32
Practice Muscle Up progression and/or muscle up components (pull up/CTB/dip/ring dip)
Overhead Squat 3-3-3-3-3
wrists hurt too much to get much weight
2011 CrossFit Games Open Sectionals WOD 4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squat, 120/90lb
10 Muscle-ups
only got through 7 lifts (subbed 65 lb thrusters)
Thruster 2-2-2-2-2-2-2
95 lbs x 2, 100 lbs x 1
Score As many Reps As Possible:
5 Minutes of Max reps Thrusters, 70lb
4 Minutes of Max reps of Pull Ups
3 Minutes of Max reps Box Jumps, 20″
2 Minutes of Max reps of Double Unders
1 Minute of Max reps Burpees
126 reps RX
As a warm-up, athletes will rotate through as many rounds in 10 min
5 “Junkyard tire-flips” (athete flips tire, then jumps through to the middle and over to the other side = 1 rep)
100m Sandbag Run (scale with medballs)
20 Sledgehammer Tire Strikes
2 rounds
Hang Power Clean 3-3-3-3-3
95 lbs, 97.5 lbs x 1
Brent did 225 lbs x 3!!
3 Rounds For time:
15 Hang Squat Clean Thrusters, 65 lbs (did 15 round 1, then 10 reps round 2 & 3)
15 Stick Jumps, 20″ rx
15 Toes To Bar pretty much rx
17:11
Bench Press 7-7-7-7-7 (alternate each bench press set with 15 reps Ring Rows)
did 75 x 7, 80 x 6 then 5 then 4
10 Minutes:
5 Minutes Max Calorie Row 53 but spent a lot of time getting screen to read calories
5 Minutes Max Reps Parallette Push Ups 44 on knees
Your Score = Total Calories Rowed (+) Total Parallette Push Ups Performed
20 Minutes to establish a max load for the following complex: Clean (you may power or squat clean) + 1 Shoulder Press + 2 Push Presses + 3 Jerks (you may power or split jerk)
77.5 lbs PR push press (the shoulder press is the limiter)
Brent: 140 lbs
Complete as many rounds as possible in 8 minutes of:
8 Front Squats, 95/65lb
8 Burpees
8 Push Press, 95/65lb
3 rounds
Brent 4 rounds + 16 reps
Score as many reps as possible in 15 minutes. Perform this WOD using a 45/25lb Bumper plate:
3 Minutes (Min 0-3) of Plate-facing Burpees
1 Minute (Min 3-4) of Pull Ups
3 Minutes (Min 4-7) of Stationary Alternating Overhead Lunges, (R/L=1)
1 Minute (Min 7-8) of Pull Ups
3 Minutes (Min 8-11) of Uneven Plate Push Ups, (R/L=1)
1 Minute (Min 11-12) of Pull Ups
3 Minutes (Min 12-15) of Bumper Plate Bearhug Squats
134 reps, did all rx including a few push-ups then did knee pushups
Against a 25 Minute Continuously Running Clock…
12 Minute AMRAP:
6 Ring Rows
9 SDHP, 95/65lb
12 WallBalls, 20/14lb
REST 1 Minute
12 Minute AMRAP:
6 Hang Power Snatch, 95/65lb
9 Switch Lunges, R/L=1
12 Box Step-Ups (24/20″) Holding Medball Overhead, 20/14lb
think i did 3 rounds of one, 4 of the other, felt like crap from meds
30 “Good Mornings” w PVC
Burgener Warm-Up progression w/ PVC
30 Air Squats
High Skips 100ft
Inch-Worm 50ft/Walking Lunges 50ft
Broad Jumps 100ft
Deadlift 5-5-5-5-5 (alternate each set with 30 sit ups)
145 lbs- then back hurt
“Beat the CFS Team” Challenge – Week 3
3 Rounds For time:
15 Hang Power Cleans, 145/95lb
15 Burpees
didn't realize there was a 10 min time limit, and was using 95 lbs, could only do a few hang then did power, only made it through 2 rounds
Against a continuously running 21 minute clock, perform 1 Clean & Jerk (may be full squat or power) every 90 seconds. Post lowest and highest loads lifted successfully to Comments.
Got 105 lbs several times but failed at 110 lbs (think I could have gotten it if hadn't strained neck)
Row 1600m for time
Me: 7:50
Against a continuously running 21 minute clock, perform 1 Snatch (may be full squat or power) every 90 seconds. Post lowest and highest loads lifted successfully to Comments.
got up to 80 lbs, kept failing at 85 lbs but did other workout first...
For Time:
10 Snatches, 135/95lb
Row 500m
8 Snatches, 135/95lb
Row 400m
6 Snatches, 135/95lb
Row 300m
4 Snatches, 135/95lb
Row 200m
2 Snatches, 135/95lb
Row 100m
17:17 using 75 lbs i think...
In teams of 2 perform 60-40-20 Rounds of the following for time- only 1 person may work at a time:
DB Squat Clean Thrusters me 15 lbs dbs, brent 25 lb dbs
Kipping Pull Ups me rx, brent banded 2nd round
Jumps Over PVC Dowel Rod 20 in boxes
26:53, and I totally had to do more reps to pick up brent's slack ha
20 minutes to reach the highest round number possible (1 rep of each, then 2, 3, 4, etc…continuing for 20 minutes):
Sit Up
Power Clean, 95lb
Wallball,14lb
9 rounds + 10 situps, 9 power cleans RX!
2 Rounds:
6 Tire Flips
12 Cartwheels
18 Sit Ups
24 Jumping Jacks
Run 300m
24 Jumping Jacks
18 Sit Ups
12 Sledgehammer Tire Strikes (R/L=1)
6 Forward Rolls
Hang Power Snatch 2-2-2-2-2
75 lbs x 2
80 lbs x 1
21-18-15-12-9-6 Rounds for time:
Hang Power Snatch, 45lb
Alternating Overhead Stationary Lunges, 45lb (R=1,L=2)
17: ? min RX!
5 Rounds of max consecutive reps:
Bench Press, 95lb 65 lb
Pull Ups rx
Overhead Squat, 75lb 65 lbs
Bench press: 11-10-9-8-8
Pull-ups: 9-11-10-8-10
Overhead Squats: 4-7-4-9-11
1 Rep Max Power Clean
120 lbs PR! almost got 125...
Rotate through 1,2,3,4,5,6,7, etc rounds of the following movement progression for 12 Minutes:
Power Clean 100lb did 105 by accident first 3 rounds!
Burpees
Chest to Bar Pull Ups
Box Jump, 20″
6 rounds RX+
3 Attempts to establish 1 rep max for each of the following lifts:
Backsquat 125 lbs
Shoulder Press (no dip) 70 lbs
Deadlift 165 or 170 lbs
Your score = sum of all 3 lifts. Post scores to Comments.
21-15-9 rounds for time:
Backsquat, 75lb
Shoulder to Overhead Anyway, 75lb
Deadlift, 75lb
15:45 RX!
For time (partition the reps as you wish):
80 Ring Rows (did around 20-25 rx)
80 Steps, OH Walking Lunges, 25lb (trail knee to the ground on each rep) rx
80 Knees To Elbows for the most part rx
80 WallBalls, 14lb rx
26:23
1 x 150ft Prowler sled push
2 x 30 Sledgehammer Tire Strikes
3 x 10 Tire flips
2 Rounds of Max consecutive bench press at a weight of your choice. Use the same load for all three attemps. Men: 65 lbs x 9, then x 10
For time:
20 Parallette Shoot-Throughs (first 6-7 rx)
40 Toes To Bar (mostly rx)
Row 800m
~11:20
Front Squat 5-5-5-5-5
I think I did 95 lbs x 5, 100 lbs x 2 or 3, and 105 lbs
5 Chest to bar Pull-ups
10 Wall ball shots, 14lb pound ball
15 Kettlebell swings,35lb
5 Rounds + 5 pull-ups, 10 wall balls, and 1 KBS RX
(well don't think I got legit chest to bar each rep doing kipping pull-ups)
3 Rounds for time:
Run 100m
30 WallBalls, 14lb 10 lbs
30 Double Unders
Run 100m
30 KB Swings, 35lb first round 35 lbs rx, next rounds 25 lbs
30 Burpees
Run 100m
30 AbMat Sit Ups
30 Box Jumps OR Step Ups, 20″ stepped, but still rx
51:54 BRUTAL
With A Continuously Running Clock, Perform The Following For Total Reps:
3 Minutes Max Calorie Row 35
2 Minutes Max Reps Power Snatch, 115/75lb 6 x 65lbs
1 Minute Max Reps Clapping Push Ups 12 knees
2 Minutes Max Reps Power Snatch, 115/75lb 10 x 65lbs
3 Minutes Max Calorie Row 27
20 Minutes to establish Max load for the following progression (hands remain on the bar for the entire complex):
Deadlift-Squat Clean-Push Press
100 lbs!!!
“Thunderchicken”
At the top of each minute for 10 minutes perform:
3 Deadlift, 65 lbs
2 Squat Cleans
1 Push Press
Then perform max pull ups RX for the remainder of the minute.
Your score = total pull ups completed. Have a partner count your reps and post scores to Comments. Also post best strength complex load to Comments.
Score: 36 pull-ups
Ladder Drills x 5min
Find thruster 5 rep max Got 80 or 85 lbs x 4 (could have got 5 w/ longer break)
Complete as many reps as possible in 7 minutes following rep scheme below:
3 Barbell Thrusters 65 lbs RX
3 Chest to bar Pull-ups RX (not sure if got chest level ea time)
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
+ 5 thrusters in next round
As many rounds as possible in 12 Minutes of:
10 Deadlift 115 lbs
15 DB Push Press 25 lbs ea arm
200m Row
3 Rounds RX
(could choose weights for RX)
Shoulder Press 5 x 3
60 lbs (arms were shot after conditioning WOD)
50-40-30-20-10 Rounds for time of:
Box Jumps 20" i think (a step down from the tallest one)
1-arm KB/DB Row (R=1,L=2) 25 lbs
Air Bicycle (R/L=1)
21:05 RX
(you could choose weight and box height for RX)
2 Rounds for total reps:
2 Minutes: Double KB/DB Front Squat,(5 kg in each hand) Round 1: 52 reps, Round 2: 42 reps
Rest 1 Minute
2 Minutes: Parallette Push Ups (knees on box) Round 1: 21 Reps, 2: 17 reps
Rest 1 Minute
2 Minutes: Hang Power Snatch (45 lbs) Round 1: 20 reps, 2: 21 reps
Rest 1 Minute
Round 1 Total: 93
Round 2 Total: 80
Grand Total: 173 reps
Backsquat with banded KBs 10-8-6-4-2 (used 5kg kettle bells)
Total bar weight:
10 x 67 lbs, 8 x 77 lbs, 6 x 87 lbs, 4 x 97 lbs, 2 x 107 lbs
Agility
Band Resisted Sprints, 50ft x 3
5-10-5 Cone Drill x 3
Row 1200m
80 Double Unders (Single Unders x 3) Did some DU's mainly SU's
40 Burpees
20 minute AMRAP of:
5 power cleans(75 lbs)
10 toes-to-bar (mostly rx i think)
15 wall balls (14 lb rx ) to a target (9ft rx)
Did 5 rounds plus 5 power cleans
For time:
10-8-6-4-2 Deadlift,115 lbs
20-16-12-8-4 red band
40-32-24-16-8 KB SDHP 25 lbs
13:53 i think
5 Rounds for time:
100ft Walking Lunges, 10 lbs
15 Medball Squat Clean WallBall, 10 lbs (may have missed some reps in first 2 rounds)
15 Toes To Bar (may have missed some first round, did rx for last round and 1/2)
15 Sit Ups
27:55
Power Clean 1-1-1-1-1-1-1
95 lbs
15 Minutes AMRAP:
9 Deadlifts, 95 lbs (100 lbs would have been rx)
12 Hand Release Push Ups knees
15 Box Jumps, 20″ rx
5 full rounds
3 Rounds for time of:
50 Air Squats
40 Push Press (35 lbs)
30 Double Unders (90 singles)
20 Ring Dips (skinny band round one, red band the rest)
21:13
Deadlift 5 x 5: 140 lbs, 2x 145 lbs
Against a 12 minute continuously running clock, begin with 1 WallBall (20/14lb to 10′ CFS targets) & 1 Pull Up…then do 2 of each, then 3, and so on. Continue adding one rep each round until 12 minutes is up.
9 rounds of both + 6 pullups (did unassisted kipping for first 6 rounds then used red bands)
Split Jerk 1-1-1-1-1-1-1 93 lbs
*For time (15 minute time-limit):
100 reps, DB/KB Hang Squat Clean/Thruster Did ~38 Reps and ~75 burpees
