Category: WOD

3 Rounds For Time:

400m Run
20 Deadlifts (185#/135#)
15 Lateral Over-the-Bar Burpee

Results

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I waited all day for this?! Simple, basic, and lightweight but nonetheless evil. Here is the 411 for tomorrow’s burner of a WOD. Please read and be prepared for Open WOD 13.2.

BTW I programmed moderate load deadlifts today thinking we would either see squatting or a power clean with some sort of overhead work and either box jump or double-unders. Go figure that the one I get wrong happens to be the deadlift.

General Open Guidelines:

1. Each Thursday we will run the Open WOD for all classes.
2. All registered and competing Open athletes will go first with a judge. Those not registered will be asked to help judge then after will go in the second wave to complete their WOD (without a judge).
3. Please be on time to class (no different than usual) and ready to rock! The Open is a logistical challenge. The more people are prepared, helpful and attentive the smoother it will all go.
4. Every Wednesday night I will post standards, rules and tips for the Thursday WOD.
5. Friday make-up at 6pm and Saturday make-up at 11am for those who registered to compete in the Open but could not do it on Thursday. Please let us know in advance. If you have a special circumstance for a different day you must ask. We will do our best. No make-ups for non-competing people.
6. Coaches will complete the Open at times where we can arrange judges. Please respect space and equipment if you come in and a coach is completing their Open WOD.

Open WOD 13.2 Guidelines:

1. One bar and box per athlete. Judge required for competitors only. Two waves will be run per class.
2. Scaling:  
   • STO: Start in front rack, clean from ground. A press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips and knees are fully extended, and the bar finishes directly over the body with the feet in line. No rack.
   • DL: Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. No sumo DL.
   • BJ: The rep finishes with the hips and knees fully open while in control on top of the box. (No rebound off top!) You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.
3. Have fun. Go hard. Cheer for each other. Make a sweat angel.

CrossFit Games Open 13.2

Complete as many rounds and reps as possible in 10 minutes of:
115 pound Shoulder to overhead, 5 reps
115 pound Deadlift, 10 reps
15 Box jumps, 24″ box

For a downloadable PDF of the workout, click here.

Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Watch the Workout 13.2 Live Announcement on the CrossFit Games site

CrossFit Games Open 13.2 workout instructions – [video]

Julie Foucher completes 274 reps on Workout 13.2 – [video]

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible (AMRAP) in 17 minutes of:
40 Burpees
30 Snatch (75#/45#)
30 Burpees
30 Snatch (135#/75#)
20 Burpees
30 Snatch (165#/100#)
10 burpees
Max Reps Snatch (210#/120#)

Results

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The 2013 CrossFit Games Open is underway! Great job EVERYONE who came in and laid it all out there in a very difficult WOD! Don’t forget to submit your scores if you are competing. Deadline is this Sunday.

A word on the Open:

For the next 5 weeks (until Apr. 7) we will host the Open and program the workout each Thursday after it is announced on Wednesday evenings. Figuring out what workouts we will run daily each week knowing that something completely unknown will appear for one of those days is nerve-wracking. Playing that guessing game and not getting it wrong is a little stressful to program for (especially when I don’t get to officially “play”). Please read below and be prepared when you come in each time as this will be a very long test of my sanity to organize, program and plan for. Help a coach out!

General Guidelines:

1. Each Thursday we will run the Open WOD for all classes.
2. All registered and competing Open athletes will go first with a judge. Those not registered will be asked to help judge then after will go in the second wave to complete their WOD (without a judge).
3. Please be on time to class (no different than usual) and ready to rock! The Open is a logistical challenge. The more people are prepared, helpful and attentive the smoother it will all go.
4. Every Wednesday night I will post standards, rules and tips for the Thursday WOD.
5. Saturday make-up at 11am for those who registered to compete in the Open but could not do it on Thursday. If you have a special circumstance for a different day please let me know. We will do our best. No make-ups for non-competing people.
6. Coaches will complete the Open at times where we can arrange judges. Please respect space and equipment if you come in and a coach is completing their Open WOD.

Watch the Archived Workout 13.1 Announcement on the CrossFit Games site.

Julie Foucher completes 195 reps on Workout 13.1 – [video]

Strength WOD:

10 Rounds for Load of:
1 Snatch Grip Deadlift + 1 Hang Snatch (Squat)

* Rest 60 seconds between sets

Conditioning WOD:

3 Rounds for time:

500m Row
25 Air Squats
3 Wall Climbs 
25 Air Squats
3 Wall Climbs

Results 

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It’s finally here. The 2013 CrossFit Games Open. A year has gone by and now the season begins! Are you ready to test your fitness? Even if you didn’t register to compete you will still participate by doing the Open as the workout of the day. Here is the scoop for tomorrow’s WOD. Please read and be prepared as this will be a weekly thing for the next five weeks.

General Guidelines:

1. Each Thursday we will run the Open WOD for all classes.
2. All registered and competing Open athletes will go first with a judge. Those not registered will be asked to help judge then after will go in the second wave to complete their WOD (without a judge).
3. Please be on time to class (no different than usual) and ready to rock! The Open is a logistical challenge. The more people are prepared, helpful and attentive the smoother it will all go.
4. Every Wednesday night I will post standards, rules and tips for the Thursday WOD.
5. Saturday make-up at 11am for those who registered to compete in the Open but could not do it on Thursday. If you have a special circumstance for a different day please let me know. We will do our best. No make-ups for non-competing people.
6. Coaches will complete the Open at times where we can arrange judges. Please respect space and equipment if you come in and a coach is completing their Open WOD.

Open WOD 13.1 Guidelines:

1. We are not allowing general scaling tomorrow. Either you stay at the snatch weight you get stuck at or you will just use the same bar each round of snatches for the AMRAP. 
   • Example: You can do 30 reps of 75#/45# snatches but not 135#/75#. You complete the next round of Burpees and keep snatching the first bar at 75#/45# and go back to Burpees. Continue this for 17 minutes. If you cannot snatch 75#/45# then you will start with a lighter bar but must use that bar and load for the entire WOD.
2. All judges must be aware of the tiebreaker rule. After each Set of 30 snatches you must have their time recorded on the scorecard. This breaks ties for people who get through a set of snatches faster than another. 
3. Women’s bar with metal 5# plates must go below the knee for the first 30 snatches, then with bumpers at 75# must return to touch the floor. NO 1# plates are required on a women’s bar for the Open. Women’s 15kg bar is considered 35# for the Open only. This is per the Rulebook. (I personally hate this rule. It’s BS. They should just publish the actual weight as the required load).
4. ROM: 
   • Burpee is chest to deck, touch target with both hands to a target 6″ over top of full arm extension
   • Snatch can be power, full, split but cannot stop at shoulders or be a C&J
   • Stand all the way up each rep, feet together on snatch
5. Tips:
   • Keep moving through the burpees at a methodical and rhythmic pace. Do not sprint.
   • Break first round of snatches into sets, take minimal rest. 
   • Use all weight changes as active rest. Don’t sit there breathing when you should be moving and loading the bar while resting. 
   • Second round of snatches do not try to cycle too many reps together unless you can snatch like Froning. Consider fast singles with a drop and re-grip. 
   • For burpees focus on chest up first then hips/butt while looking back between the knees as you jump your feet up. This will be the cue you should hear in your head “chest up, butt up, stand up” when getting off the floor. 
   • Keep your feet slightly wide in the burpee (hip width, not too wide).
6. Have fun. You will get your ass kicked. That’s the beauty of CrossFit. One day fitter!

CrossFit Games Open 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
75#/45# Snatch, 30 reps
30 Burpees
135#/75# Snatch, 30 reps
20 Burpees
165#/100# Snatch, 30 reps
10 burpees
210#/120# Snatch, as many reps as possible

For a downloadable PDF of the workout, click here.

Watch the Workout 13.1 Live Announcement on the CrossFit Games site.

CrossFit Games Open 13.1 workout instructions and demo – video [ipod] [mov] [HD mov]