Category: CF Games

CrossFit Games Open 12.1

CrossFit Games Open 12.1

As many reps as possible in 7 mins of:
Burpee

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 in 7 mins.

* Zoom class at 5pm, check FB for login details
* Find a target you can touch overhead 6″ above max reach. Try to keep moving.

BTWB

Photo by @robcwilson

Find something to jump and touch 6″ over your max reach overhead and try to keep moving for all 7 minutes. This is a tough, original CF Games Open workout that has never been repeated (thankfully) in Games history.

100 Pound Weight Loss Goal Executed in Lockdown

Modified Support Your Box WOD#3: Chipper: Single Arm Dumbbell Deadlifts, AbMat Sit-ups, Box Step-ups and Single Arm Dumbbell Thrusters

Modified Support Your Box WOD#3: Chipper: Single Arm Dumbbell Deadlifts, AbMat Sit-ups, Box Step-ups and Single Arm Dumbbell Thrusters

For time:
50 Single Arm Dumbbell Deadlifts (50#/35#)
50 AbMat Sit-ups
50 Box Step-ups (24″/20″)
50 Single Arm Dumbbell Thrusters (50#/35#)

* Time Cap 20 min
* 2 DB DL modification from official WOD is one DB; just alternate sets for 25 each hand
* Step ups are unweighted
* Thrusters are 25 each arm

Single Arm Dumbbell Deadlift

Single Arm Dumbbell Thruster

BTWB

Photo by @robcwilson

Final workout of the Support Your Box Fundraiser!  For this one since most people don’t have two DB’s then this is the modified version with one DB.  Post your scores by 4/24 and if you modified be sure to post to the Games site as scaled.

Workout 3: Support Your Local Box Fundraiser

Workout Description & Scorecard

Breaking: CrossFit Games Focused On Holding Event At The Ranch, Virtual Options

Skill: Handstand Push-up Practice & 40-30-20-10: Dumbbell Snatches and Box Jumps

Skill: Handstand Push-up Practice

Handstand Push-up progression & practice

This is not a timed workout.
* Practice pike push-ups, box pikes, or handstands. Work on holds or negatives against a wall.
* Alternate focus: Work on HS walks or freestanding HS Holds

BTWB

40-30-20-10: Dumbbell Snatches and Box Jumps

40-30-20-10 reps, for time of:
Dumbbell Snatch, pick load
Box Jump (24″/20″)

BTWB

Photo by @robcwilson

How cool is this?  When this is over you can sign up for a Spartan Race for free!

Spartan Race To Support Gyms Worldwide

How it works:

  • Anyone still paying fees to their gym or affiliate is eligible to enter any Spartan Race, Tough Mudder or DEKAFIT event in the 2020/2021 race season, free of charge. Most races usually cost upward of $100 USD.
  • To start the process, check out the Spartan Gym Protection Project online. It can take up to a week to get verified and athletes must register by June 6.

Breaking: CrossFit Games Focused On Holding Event At The Ranch, Virtual Options

Team WOD: AMRAP 20 mins: Single Arm Overhead Walking Lunges, Box Jumps and Sit-ups & Solo WOD: AMReps 15 mins (3,6,9,…): Single Arm Overhead Walking Lunges, Box Jumps and AbMat Sit-ups

Team WOD: AMRAP 20 mins: Single Arm Overhead Walking Lunges, Box Jumps and Sit-ups

Complete as many rounds as possible in 20 mins of:
20 Single Arm Dumbbell Overhead Walking Lunges, pick load
20 Box Jumps (24″/20″)
30 AbMat Sit-ups
* As a team of 2. Break reps as needed. One working, one resting at a time. Sub KB for DB OH lunge. Switch arms as needed.

BTWB

Solo WOD: AMReps 15 mins (3,6,9,…): Single Arm Overhead Walking Lunges, Box Jumps and AbMat Sit-ups

As many reps as possible in 15 mins of:
3 Single Arm Dumbbell Overhead Walking Lunges, pick load
3 Box Jumps (24″/20″)
3 AbMat Sit-ups
6 Single Arm Dumbbell Overhead Walking Lunges, pick load
6 Box Jumps (24″/20″)
6 AbMat Sit-ups
9 Single Arm Dumbbell Overhead Walking Lunges, pick load
9 Box Jumps (24″/20″)
9 AbMat Sit-ups
…
Continue adding 3 reps each round to each movement until time expires.
* Solo WOD version. Can sub KB for DB OH Lunges.

Single Arm Dumbbell Overhead Walking Lunge

One Arm KB Overhead Walking Lunge

BTWB

Photo by @robcwilson

Don’t forget to put your scores in for WOD 2 of the Support Your Box Fundraiser!

Warmup for Workout 2: Support Your Local Box Fundraiser

CrossFitters in China Getting Back On Their Feet

Support Your Local Box Fundraiser – Workout 2

Support Your Local Box Fundraiser – Workout 2

For time:
100 Double Unders
21 Burpees
75 Double Unders
15 Burpees
50 Double Unders
9 Burpees
Time cap: 15 minutes

* Scale DU to Single Unders or Lateral Hop over PVC or line. 1:1

Workout Description & Scorecard

BTWB

Zoom Results

Photo by @robcwilson

Great turnout yesterday for the Zoom WOD class. We had 15 do the workout and 4 who watched (including a baby)!

We plan to do Zoom 2-3 days per week depending on the programming. Stay tuned to our Facebook group for the code and time. Next Friday will be one Zoom class for sure at 5pm for the Support Your Box Fundraiser WOD #3.

Workout 2 for the Support Your Local Box Fundraiser

5 RFT: Run and DB Hang Power Snatch

5 RFT: Run and DB Hang Power Snatch

5 rounds for time of:
Run 200m
16 Single Arm Dumbbell Hang Power Snatches, pick load
* Alternate arms to split reps (Sets of 8 on each arm)
* Sub KB Sumo DL High Pull (mix it up) or a KB Swing

BTWB

Photo by @robcwilson

Demo videos:

Alt DB Power Snatch

Dumbbell Hang Power Snatch

Finally some warmer days and sunshine even if we are all still at home. Stay safe, healthy and stay #SRCFstrong!

Tomorrow will be a warm day for some outside exercise then Friday will be our second week of the Stay At Home Fundraiser with WOD #2 being announced at noon PST.

Scroll down for details on how to sign up and participate (for free). It’s not too late!

We have 67 people who signed up and I would love to see that grow and then see that number or more sign up for this fall’s CrossFit Games Open!

CrossFit Legend Chris Spealler Tests Positive for COVID-19, But is on the Mend

AMRAP 16 mins: Dumbbell Box Step-ups, Dumbbell Push Press and Double Unders

AMRAP 16 mins: Dumbbell Box Step-ups, Dumbbell Push Press and Double Unders

Complete as many rounds as possible in 16 mins of:
16 Dumbbell Box Step-ups, pick load (20″)
16 Dumbbell Push Press
48 Double Unders
* Single Arm DB PP alternate each arm 8 reps
* DU Sub: 48 Single Under Pogo Jumps or 48 Lateral Line Hops

BTWB

Photo by @robcwilson

Fun Zoom class at 5pm today with 11 people! We will do another this week (likely Wednesday).  Stay tuned for the link on the Facebook group.

Sign up for the Support Your Local Box Fundraiser! There is still plenty of time, you can still submit a score, and the next WOD (Workout 2) is going to be released this Friday at 12PST.

If you haven’t yet completed WOD 1 (10 min AMRAP) scroll down for details and knock it out.

SRCF Total registered: 67 Athletes

Support Your Box Fundraiser: Rogue is going to match donations! IF you donated then please go into your profile and ADD THIS HASHTAG!

If you use the hashtag #ryourogue once you have registered, the affiliate you select will receive double the amount you gave. Rogue’s contributions will occur on a first-come, first-served basis until $100,000 has been distributed. There are no other requirements.

Instructions (if you donated):
Log In to your Games profile (where you registered)
Select “Your Dashboard”
Scroll to bottom
Type “ryourogue” into Hashtags

90% of U.S. Affiliates Closed, Nearly 80% Globally

Results

Team WOD: AMRAP 15 mins: Run and Single Dumbbell Thrusters & Solo WOD: 8 RFT: Run and Single Arm Dumbbell Thrusters

Team WOD: AMRAP 15 mins: Run and Single Dumbbell Thrusters

As a Team of 2 Complete as many rounds as possible in 15 mins of:
Run 100m
8 Single Dumbbell Thrusters, pick load

* Partners will alternate each FULL round (one works, one rests). Swap after each run. Can do single arm thrusters or can do two hand thruster hold DB/KB in front rack.

BTWB

Solo WOD: 8 RFT: Run and Single Arm Dumbbell Thrusters

8 rounds for time of:
Run 100m
8 Single Arm Dumbbell Thrusters, pick load
* Individual Option
* 100m run should be a sprint, complete 4 reps per arm single arm thrusters or 8 reps with two hand front rack hold thruster on DB/KB

BTWB

Photo by @robcwilson

Don’t forget to submit your score if you signed up for the Support Your Box Fundraiser!  You can also set your own leaderboard up by following these steps.

It’s also not too late to sign up. You can register at any point in the the next three weeks (for free) and submit scores by 4/24.

Create a custom Leaderboard:

  1. Log in to your Games profile
  2. Select “Your Leaderboards”
  3. Select “Create new”
  4. Name it
  5. Scroll to “Step 4” and add our affiliate
  6. Save and View

SRCF Total registered: 66 Athletes

No Equipment, No Problem

Support Your Local Box Fundraiser – Workout 1 & Checkout Option: 5 RFT: Double Unders and Run

Support Your Local Box Fundraiser – Workout 1

Complete as many rounds as possible in 10 mins of:
10 Air Squats
9 Dumbbell Snatches, right arm (50#/35#)
10 Push-ups
9 Dumbbell Snatches, left arm (50#/35#)
* Sub KB for DB and either snatch or complete a KB C&J

BTWB

Workout Description & Scorecard

Checkout Option: 5 RFT: Double Unders and Run

5 rounds for time of:
35 Double Unders
Run 200m
* Optional checkout

BTWB

Photo by @robcwilson

Support Your Box Fundraiser: Rogue is going to match donations! IF you donated then please go into your profile and ADD THIS HASHTAG!

If you use the hashtag #ryourogue once you have registered, the affiliate you select will receive double the amount you gave. Rogue’s contributions will occur on a first-come, first-served basis until $100,000 has been distributed. There are no other requirements.

Instructions (if you donated):
Log In to your Games profile (where you registered)
Select “Your Dashboard”
Scroll to bottom
Type “ryourogue” into Hashtags

Workout 1 is Live

Submit your score when you are done to get credit on the leaderboard.

SRCF Total registered: 57 Athletes

Sara Sigmundsdottir Signs with Volkswagen

AMRAP 12 mins: One Arm Devil Press and Box Jump Overs

AMRAP 12 mins: One Arm Devil Press and Box Jump Overs

Complete as many rounds as possible in 12 mins of:
8 One Arm Devil Press, pick load
8 Box Jump Overs (24″/20″)

* One arm DP, watch video for technique tips. Alternate arms or split every 4 reps. For KB, perform burpee then complete a one arm KB Snatch or a KB Clean and Jerk. Don’t snatch KB if you are banging your wrist. Switch to Burpee + two handed Sumo High Pull. If you don’t have a box do 8 Jumping Squats AKA Tuck Jumps.

BTWB

Photo by @robcwilson

We are up to 40 registered athletes for the Home Open! Get signed up and have your family do it too!

Support Your Local Box Fundraiser

  • Starts Friday 4/3
  • Team SRCF: 40 People registered
  • We will program it every Friday for the next 3 weeks
  • Cost is free!
  • Anyone wishing to donate can and it will go to the affiliate you designate (if you choose us we greatly appreciate it and cannot thank you enough!)
  • No judge or score validation needed, you just have to submit it on time each week to count on the Leaderboard.
  • WOD’s will be accessible for all, and will have a RX and Scaled version. Minimal equipment.
  • Please register and let’s show how many people are truly still doing CrossFit at home during this crisis
  • The first workout will be released on Friday, April 3 and as soon as it is announced we will program it for the day

From CrossFit:

The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.

EVENT FORMAT

Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.

Registration will take place on games.crossfit.com/open beginning on or before Wednesday, April 1, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.

HOW TO GET INVOLVED

Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community.

When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. Participants can also select the affiliate they would like to receive their contribution. When the competition closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates.

REGISTER