Category: Useful Links

21-15-9 Reps of each for time:

Handstand Push-Ups
Ring Dips
Push-Ups

Results

View this photo
View this photo

“JT“

In honor of US Navy SEAL Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan in June 2005. RIP.

CF Games Open:

Open WOD 12.4 has been announced. We will do this tomorrow. Click the link below to read the description and then watch the video for instructions/standards of movement.

If you aren’t competing in the Open then scale this WOD like any other for your wall balls and double-unders (scale to singles). As there is a 12 minute cap there will be no scaling for Muscle-ups. If you complete all the wall balls (“Karen”) and the DU’s but cannot do a muscle-up then you are done.

As usual, for those competing only RX reps count and should be submitted for your score. If you are competing do your best to get as many RX reps as you can, then scale whatever you have to. Meaning if you did 150 RX wall balls, but cannot do double-unders then your score = 0 rounds, 150 wall balls.

Here are the expectations for Open Week 4 for everyone:

Workout 12.4 (For Thursday all classes; make-ups on Saturday at 11)

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

For a downloadable PDF of the workout, click here.

The wall ball standard is strict. No butt balls, you must squat to depth. You must hit the line clearly (no grey; either green line for women or black for men). Any wall balls that miss touching the wall but go above the line are no reps. Double-unders must be successful, snags and attempts do not count. Muscle-ups must begin with a fully extended arm and finish with a fully extended arm locked out. Watch the video for instructions.

– Each class you will pair up and go in 2 waves.
– If you are registered and competing in the Open you will go first with a judge. Judge is responsible for counting and calling “no rep”.
– Standards to judge listed above.
– Have fun and push your fellow athletes!

CrossFit Games Open 12.4 workout instructions – video [wmv] [mov] [HD mov]

“Efficiency Tips: Muscle-ups” with Chris Spealler video [wmv] [mov] [HD mov]

Workout video demo with Graham Holmberg – video [wmv] [mov] [HD mov]

Complete as many rounds and reps as possible in 9 minutes of:
10 Dumbbell Hang Power Cleans (40#/25#)
10 Pull-ups
5 Handstand Push-ups

Results

View this photo
View this photo

Bar Mobility Work:

Quote of the Day: “The key is to keep company only with people who uplift you, whose presence calls forth your best.” ~ Epictetus

Open WOD 12.3 has been announced. We will do this tomorrow. Click the link below to read up and then watch the video for instructions. Also watch the box jump coaching videos. This is a long workout. You will have 10 minutes to get warmed up then be ready for the WOD so we can fit everyone in.

If you aren’t competing in the Open then scale this WOD like any other. If you are competing do your best to get as many RX reps as you can, then scale whatever you have to. Meaning if you did 15 RX Box Jumps, 12 RX shoulder to overhead at 75#, but had to scale the toe to bar, your WOD score to submit is 27 reps. 

You can and should absolutely continue the WOD by scaling the T2B, for the full 18 min., but your Open 12.3 score is 27 reps. 

If someone has to scale the push press weight, but can RX the box jumps, their score is 15 reps. If they cannot complete a 24″ or 20″ box jump, then their score is 0.

Here are the expectations for Open Week 3 for everyone:

Workout 12.3 (For Thursday all classes; make-ups on Saturday at 11)

CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box Jumps (24″/20″) 
12 Push Press (115#/75#) 
9 Toes-to-bar

The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round. Every rep counts in this workout. Credit will be given for partially completed rounds.

– Each class you will pair up and go in a minimum of 2 waves. 
– If you are registered and competing in the Open you will go first with a judge. Judge is responsible for counting and calling “no rep”. 
– Non-competing athletes follow and may not get a judge due to length of WOD. 
Standards to judge listed above. 
Note: No rebounding off the top of the box. Must stand up then jump down or step down. Step ups is scaling. For T2B the toes must be in line with or behind the bar at the bottom of the swing. 
– Have fun and push your fellow athletes!

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.3 workout instructions – video [wmv] [mov] [HD mov]

Annie Thorisdottir 13 rounds + 8 push press (20″ box, 75lb push press). 
Post rounds and reps completed and submit your results as part of the CrossFit Games Open.

Notes:

“Perfecting the Box Jump” with Kelly Starrett and Carl Paoli, freeCrossFit Journal video – preview [wmv] [mov]

“Efficiency Tips: Box Jumps” with Matt Chan – video [wmv] [mov] [HD mov]

Strength WOD:

Every minute on the minute (EMOM) for 10 minutes complete:
5 Front Squats – unbroken (135#/95#)

* If you miss a round in a minute, then complete the set and rest next minute. Post total rounds completed.

Checkout WOD:

3 Rounds for time of:

400m Run
25 AbMat Sit-ups 
Rest 90 Seconds

Results

View this photo
View this photo

Roll out then squat:

One version of the history of the burpee: Reebok Crossfit Games: History of the Burpee

Team Purple:

10 Individually Timed Max Efforts of:
100m Row

Rest as needed between intervals, post time of each row

Post WOD:
Mobility work

Results

View this photo
View this photo

Okay peeps and coaches, here’s the skinny for WOD 12.1 of the Open that we will run tomorrow. 

Complete as many reps as possible in 7 minutes of:
Burpees

You must hit your chest and thighs to deck and stand and jump to hit a target with both hands that is 6″ minimum above your full standing reach. If you miss then you just jump and re-touch (you don’t have to go back to ground).

1. Each class you will pair up and go in a minimum of 2 waves. 
2. If you are registered and competing in the Open then you will go first.
3. Judge is also responsible for counting and calling “no rep”. 
4. Only two things to judge: chest not touching the floor and both hands not hitting target.
5. Push your fellow athlete!

Target standards: 

1. You must be measured (measuring tape is on the box with the iPod and speakers) to a target at 6″ minimum above your outstretched hand overhead
2. Target options:
– You may use the cage (different height bars)
– You may adjust a set of rings and place a PVC across them (helps prevent sway)
– You may adjust a single ring to height
– You may use the adjustable pull-up bar on the cage (Kids bar)
– You may tape two pieces of tape hanging down from the pull-up cage to stop at min. 6″ above reach 
– You may loop two pull-up bands to the cage and tie them in the middle to height
3. Both hands must hit the target.

Have fun and remember burpees suck! Buck Furpees!

CrossFit Games Open 12.1

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.1 workout instructions and demo – video [wmv] [mov] [HD mov]

“2012 CrossFit Games Open Launches“