CFS/YADP Athletes - WOD Games 21/15/9 WOD5

Hi guys It's Browney.
What/where/when are you guys doing the WOD 5 of the WOD games?
If you can make it, to CFP you can compete on Thursday at 0930 or Friday at 0930.
Friday this will be held at Jammo [Jemo] Park, Meet at CFP 0900.
If you cant make either, make a post here [or in the FB page] and we can sort something out.
Don't underestimate this one
Cheers

Individual

Strength-Catch up on a missed session
WOD-Individual

3 Rnds(30min cap)
4 x 45m Sprints
Recover 90sec
1 Min MAX Ring Dips
Recover 90sec
1 Min MAX L-Sit/Hover
Recover 90sec

*Sprint through line, then turn around walk back to where you just finished &
3-2-1 GO again.

YADP&ADULTS

WOD 4
You have 15 minutes to row 1000m on a C2 rower and then with the remaining time find your one rep max ground to overhead.

Scoring- Your score is your row time (in seconds) minus the weight (in kg) you lifted.

Once you have completed the WOD record you time. And post your video.

This needs to be done no later than Sunday 25/12/11 by midnight for your score to count.

You can complete the WOD as many times as you want but you can only enter your score once.

Teams of 2

WOD- ADeath by Thruster
Choose own weight
Start at 2 reps, & every minute on the minute, add 2 Thrusters.
Continuing as long as possible, until you can no longer complete the reps in the 2 minute period.

Scoring- Reps x Weight

*Athlete A will perform reps then Athlete B. Athlete B can't start reps unitl Athlete A completes designated reps for that round.

WOD B1 Rnd
(A) Relay style 400m
(B) Max TTB
(C) Max Ring Dips

Scoring- Lowest Rank. A+B+C

*Athlete A runs 400m tags athlete B. Athlete A performs 1 attempt max TTB then Athlete B. Athlete A performs Max Ring Dips then Athlete B.

Individual or Teams of 2

STRENGTH
OHS 3-3-3

WOD-Individual Athlete5Rnds
Run 200m
5 Power Snatch 60/43

WOD-Team Athlete
5Rnds
Run 200m for time
Max Unbroken Power Snatch 60/43

Scoring- Reps/Second

*Athlete A runs a timed 200m whilst Athlete B peforms Max Reps of Power Snatch Unbroken.

YADP

Find your 1RM Split Jerk

Individual

STRENGTH

Full Clean 3-3-3

WOD-Individual Athlete
3 Rnds
5 Clean & Jerks 70/43
10 C2B Pullups

Lets Start a Riot, Crossfit Gosford Games Day

Guys,


Crossfit Gosford is having its annual games Day Jan 22, 2012.
Categories are Open, Advanced and Masters [40+]
There are few atheletes already registered, so jump on board and compete or just come along and cheer.


Registration and Details

Individual or Teams of 2

STRENGTH

HSPU - 3-3-3

WOD - Individual Athlete

3Rnds for Time
400m
3 Rnds
5 Pullups
10 Push ups
15 Squats

WOD - Team Athlete

3Rnds
400m
AMRAP in 3 mins
5 Pullups
10 Push ups
15 Squats

Scoring- Reps/Second

*Athlete A runs timed 400m and rests till 3 min mark. Athlete B Completes AMRAP in 3mins of 5 Pullups,10 Pushups,15 Squats then immediately runs timed 400m. Athlete A & Athlete B will both complete 3 x 400m Runs & 3 x 3min Amraps.

YADP

Find your 1RM Power Clean

WOD GAMES 21/15/9 YADP&ADULTS

WOD 3

5 Min AMRAP
Deadlift – Move as much weight as possible in 5 minutes.

Rest 3 minutes exactly then -

Extra 1 Min Challenge Max Effort 1 minute Shoulder to Overhead – Press, Push Press, Push Jerk and Split Jerk as much weight as possible in 1 minute

Individual

(A) Power Clean & Jerk (Split)
*12min to find a Heavy Single

THEN @ 85%

On the minute for 7min
2 Power Clean & Jerk (Split)
7 C2B Pull Ups

(B) 3 X 2min of work (30sec) recovery
3 Hang Power Clean 50/30
6 Push Ups
9 Situps

90sec Transition

Run 800m

YADP

Power Snatch 1@85 1@90 1+@95% of your 1RM-10%

Teams of 2

STRENGTH

Snatch Grip Deadlift - 5-5-5

WOD - Teams of 2

5Rnds
1min Deadlift
1min Recovery
1min Push Press
1min Recovery

Scoring-Your score is TOTAL REPS X WEIGHT of your 3 best rounds each.
*Athlete A starts on deadlifts, Athlete B starts on Push Press
*You choose own weight, 2 bars per Team.
*You Must Change loads from round to round, however changing loads during a round is not.

Individual or Teams of 2

STRENGTH

Power Snatch & Squat Snatch
Work to a heavy but tidy Single

WOD -  Individual Athlete
15min AMRAP
2 Rope Climbs 15/12 (2 Pumps)
10 Ring Dips
15 Wall Balls
150m run

WOD -  Team Athlete
5mins Max Rope Climbs 15/12
3mins Max Ring Dips
5mins Max Wall Balls
3mins Max Run

Scoring- Each element will be ranked against opposing teams. E.G If you come 1st on Rope Climbs. 3rd of dips. 5th on wall balls & 1st on the run metres. 1+3+5+1=10 points. Lowest Points Wins.

*Athletes A&B will partition work load for Rope Climbs,Ring Dips&Wall Balls to achieve max reps in 5min. For the Run each it will be relay style 200m.

HERO WOD-Brett Wood

"Wood"

5 Rounds for time of:
400 meter Run
10 Burpee box jumps, 24" box
10 Sumo-deadlift high-pull 45kg
10 Thruster 45kg
Rest 1 minute

Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, assigned to the 2nd Commando Regiment, based in Sydney, New South Wales, died on May 23, 2011, in Helmand province, Afghanistan, after insurgents attacked him with an improvised explosive device. He is survived by his wife Elvi, his mother Allison, and his father David.

Donations can be made in his name to the Commando Welfare Trust.

YADP

Back Squat 1@85 1@90 1+@95% of your 1RM-10%

Individual

StrengthClean
3-3-3

WOD-Individual

3 Rounds
1 Full Gasser
6 Power Cleans 80/50
3 PC + Push Jerks 80/50

Stabilization

Turkish Get ups 3 sets Max reps (Go Heavy)

YADP

Power Cleans 1@85 1@90 1+@95% of your 1RM-10%

21/15/9 WOD 2 YADP & ADULTS

The WOD Games 21/15/9-WOD 2

FOR TIME 21-15-9
Sumo Deadlift High Pull
Kettle Bell Swings 24/16
Push ups with hand release

Individual

STRENGTH
Thruster
5-5-5

WOD 15-12-9
Back Squat (Same as Thruster)
TTB
KB Swings 32/24 UNBROKEN
*Perform 200m run between rounds