21/15/9 WOD 1 YADP & ADULTS

The WOD Games 21/15/9 - WOD 1

15 Min AMRAP - Complete as many rounds and reps as possible in 15 minutes

30 Double Unders - (Sub singles 4 to 1) E.G you complete 120 singles to be equivalent to 30 Doubles 20 Air Squats

10 Burpees - (Jump with two feet land on to a 10kg plate) Each round is 60 Reps in total.

Extra 1 minute Challenge Max Effort Pullups in 1 minute - (Sub Jumping pullups 4 to 1) E.G. for every 4 jumping you complete this counts as 1 Score is total rounds and reps from AMRAP plus Max Effort pullups in 1 minute combined.

Note - This WOD is only an Rx'd WOD as subbing will result in similar efforts

The WOD Games 21/15/9.........It's time to play Every Thursday at CFS

What are The WOD Games 21/15/9?

• It is an online event based competition
• Will be run twice a year (Summer/Winter)
• The first season will consist of 10 weekly WOD’s
• Contestants will be required to complete a minimum of 8 WOD’s (This will allow for injury or sickness)
• If you complete all WOD’s then your 8 best placed results will be counted
• You will have 1 week to complete and post your results online

Why would I compete?

• Are you working out 3-5 days a week?
• Only every now and then get a chance to compete in a local Competition?
• The crossfit games are only once a year and you just missed them this year!!
• Have you found that since starting crossfit you now try to better yourself at everything you do?
• No longer can you do anything without timing or counting reps?
• Feel like you train all week but never get to play?
• Have this feeling of what now or what else is there?
• Well here is your chance to compete in good nature with others outside of your garage gym or your local box
• Don’t be held back sign up today and start playing the sport and no longer just training

Where and how can I compete?

• It is open to all ages and experiences (Rx’d/Scaled)
• You can either complete your weekly WOD at home or at an affiliate
• Our first season will be based on an honesty system
• However we encourage you to upload your WOD to YouTube and post a link

What about movement standards?

• Our first season movement requirements will be based on common Crossfitting knowledge
• We encourage everyone to upload your WOD to YouTube
• However its an honesty based system
• Remember if it walks like a Duck and quacks like a Duck then it’s a Duck (Cheater)
• Crossfitters spirit above all

How Much?

• To participate in The WOD Games 21/15/9 is $25 per person per season

Website	https://www.facebook.com/thewodgames

Individual

STRENGTHHang Power Clean & Jerk

On the minute for 10 minutes complete 2 Hang Power Clean and Jerks

CONDITIONING-Individual & Team Athlete
10-8-6-4-2
Box Jumps 24/20
+ 1 Power Clean 70/50 After every set of Box Jumps.

CFSWS Games Day - Round Up

Our Top athlete on the Day, Courtney representing CFP Standing on the Winners Podium, 1st Place in the Womens Advanced.

Also competing in the Adv womens were Maddie in 14th and Jen [first time Adv] in 16th.
Advanced Mens saw Big Brendan in 40th and Mitchell Bennet in 46th.
Open womens had Amanda Freeman in 11th, Gab 19th and Mel Ferrari in 25th
Open Mens Aneesh 10th [watch this guy], Browney 19th and Andrew [First Games] 28th

As with all our Games Days, the athletes from CFP/CFS performed with everything they have and then gave more. Watching and cheering these guys, makes you proud to be part of the CFP/CFS team.
Well done guys you've done your Box and Coaches proud, displaying the Communicate, Effort an Spirit which is CFS.

Another big thanks to our supporters on the day, hearing your name yelled out amongst the roar of the crowd, can get you through that last rep, help you pick up your pace and get you over the line.

Individual or Team of 2 vs Team of 2

STRENGTH

Front Squat 2-2-2

WOD - Individual Athletes
5 Rounds
7 Thrusters - 50/35
7 T2Bar

WOD - Team Athletes
3 Rounds Max Thrusters - 50/35
3 Rounds Max T2Bar
then
1 attempt @ max rep battling ropes

Scoring- Best of 7 Rounds

* Round 1 Team A's athletes will perform max rep thrusters at the same time then Team B's ahtletes. Both teams move onto T2B. Team A's athletes will perform max reps T2B then Team B's athletes. This pattern continues for the 3 rounds.

YADP

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

Individual or Teams of 2

STRENGTH
Power Snatch 3-3-3

WOD - Individual Athlete

15-12-9
OHS - 60/43
C2B Pullups

WOD - Team Athlete
3 Rounds
1 Attempt Max OHS - 60/43 50/35 40/25
2 Attempt Max Pullups - C2B

Scoring- For Points. Team of 2 will decide what weight they will use for OHS. Every rep of 60/45=3 points, 45/35=2 points, 30/25=1 point. Every Rep of C2B pullups is worth 1 Point.

*Athlete A will perform Max Reps of OHS then Athlete B. Athlete A will perform max rep pullups then Athlete B. They will continue to rotate throughout the WOD.

YADP

The YADP surfing CrossFit Style

Corey Waddell got his first muscle up today

Power Snatch 3@80 3@85 3+@90% of your 1RM-10%

Individual or Teams of 2

STRENGTH

Power Snatch + OHS. Work up to 80% of best PS and do 1 PS + 2 OHS x 5 sets.

WOD - Individual Athlete
3 Snatch Complex
30 KTE
2 Snatch Complex
20 Wall Ball 9/6kg - 11/9ft
1 Snatch Complex
10 Box Jumps 26/24

*Today's Snatch Complex is comprised of 5 Snatch Grip Deadlifts, 5 Hang Power Snatch, 5 Full Snatch

WOD - Team Athlete
3 Snatch Complex
30 Wall Ball 9/6kg - 11/9ft
2 Snatch Complex
20 KTE
1 Snatch Complex
10 Box Jumps 26/24

Scoring-1 point every unbroken set of complex, wallballs,KTE&Box Jumps

*Athlete A will start Snatch Complex 5,5,5 with a focus on unbroken reps. Both Athlete A and Athlete B will performs complex alternatively and then move onto wall balls where Athlete A will perform 30 unbroken wall balls followed by B. This pattern continues for the workout.

Individual

STRENGTH
Front Squat
Find Heavy Single
then perform 2 reps at 90%
3x3 @ 85%

WOD - Individual Athlete
3 Rnds
1 X MAX Height Box Jump
50 Battling Rope (Or Max if under 50)
400m Run

*Recover 90 sec between Rnds

YADP



Tim showing his skills in the YADP. I just love showing the kids this new sport called CrossFit



Back Squat 3@80 3@85 3+@90% of your 1RM-10%

CrossFit SWS Games Day this Sunday

Hi Guys the Crosfit C'Town games are on this Sunday, If your competing here's some info from there Blog.
Address:
Unit i2, 5-7 Hepher Rd,
Campbelltown NSW 2560
•Date is 27-11-11
•Rego from 7.30am till 8.00am
•First Heat will kick off at 8.15am
•Please do not park in the middle area of complex (where the gym is located) as we need the space for workouts. – Park on the street, down the bottom of the complex or up the very top of the ramp. DO NOT PARK ON THE RAMP (You’ll figure it out).
•Lunch will be provided – a T-shirt will be provided.
•Coffee will be available on site.
•Feel free to bring a pop up gazebo as it should be pretty hot – There’s plenty of room.
•Discounts on supplements will be available on the day so bring cash if you’re interested in saving some coin.
For those not compting - there's still time. Or if you've got a couple of hours free, come down and cheer your team mates on.

Team vs Team

Athletes will die for points

Kerry & Jody vs Woody & Dave. 90% of Rope Climbs 2 pumps to top.

SKILLS
Ropes Climbs Technique or
1,2,or 3 rope climbs on the min for 8mins

WOD - Team Athletes
4 Rounds
(A) Bear Crawl Relay
(B) 6 Split Jerks 24/16, 4 Man Makers 24/16
(C) 1 attempt Rope Ascent 15/12ft (2 Pumps)

Scoring-Bear Crawl Relay Rank + KB Work Rank + Successful 2 pump rope climbs to 15/12ft rank
A+B+C=Lowest Rank Wins.

*

Individual or Teams of 2

STRENGTH

Deadlift
5-10 Then 3-10
Work to 5rm then on next lift 10
Find 3rm then on next lift 10

WOD-Individual Athlete 

10 OHS - 43/30
20 Front Squat - 43/30
30 KB Swing 24/16
400m run

WOD-Team Athlete

1000m row
Max OHS - 43/30
Max KB Swing 24/16
Scoring- Reps/Second Row time divided by reps for OHS&KB Swings

*Athlete A & B will complete 1000m row and partition. They will complete 1 attempt at max OHS each and 1 attempt at max KB Swings each.

YADP

Strength- Power Cleans3@80, 3@85, 3+@90%

Individual or Teams of 2

STRENGTH

Clean Complex
Perform 7 sets for MAX load
Of
Power Clean
Hang Power Clean
Hang Squat Clean
For the set to count, all three lifts must be performed without putting the bar down. rest as required between sets

WOD-Individual Athlete 

How far in 10min
1 Ring Dip + 5 Wallball
2 Ring Dip + 5 Wallball
3 Ring Dip + 5 Wallball etc

WOD-Team AthletesAMRAP in 10mins
Ring Dips
Wall Balls

Scoring- Max Reps

*Athlete A performs as many ring dips as possible whilst Athlete B performs max wall balls 1 attempt. When Athlete B finishes wall balls they swap.

YADP

Josh showing the joy of his first muscle up

Strength-Deadlifts 3@80,  3@85, 3+@90%

Individual or Teams of 2

STRENGTHFront Squat
4min to find 10rm
THEN
5 Lifts to find 1rm

CONDITIONING-Individual Athlete
2min Battling Ropes
THEN
3 Rounds
10 OHS 40/27
10 Snatch Grip Stationary Lunge 40/27
1/2 Gasser Waiters Walk (AHAP)

CONDITIONING-Team Athlete
500m Row each
THEN
3 Rounds
10 Partner Goblet Squat (AHAP)
10 Box Jump 30/24
1/2 Gasser Waiters Walk (AHAP)

Scoring- For time

*


Post to Comments

Individual or Teams of 4

Chelsea & Ali joined the Tuesday & Thursday YADP at CFS today

STRENGTH

Power Clean & Jerk
2 reps @ 75-80% on the minute for 10min

CONDITIONING-Individual

20min AMRAP
10 KB or DB Snatch (L)
10 TTB
10 KB or DB Snatch (R)
21 Overhead Walking Lunge 20/11.5

CONDITIONING-Teams of 4

200 KB Snatch (L) 24/16kg
200 TTB
200 KB Snatch (R) 24/16kg
400m Overhead Walking Lunge 20/10kg

SCORING-FOR TIME

*Teams to Consist of 2 Males/2 Females. 1 Male & 1 Female can work same time.

The WOD Games 21/15/9

Guys, The WOD games is an Aussie based 10wk online games event. It's organised like the Open, where a weekly WOD wil be posted, and you complete at the box. Then submit your scores online. I've spoken to the Coaches and they are keen to get onto this and are going to run the WOD at each Box, for us to complete.


Notice is a little short as entries need to be in by 20 Nov [4days] and paid up by the 25th.

This will be a good chance for an introduction to the CrossFit Open style of competition, or if your already planning on competing in the open, consider it PreSeason

3,2,1......................
 
Click here for Registration details

YADP

Strength - Squat 5@75% , 5@80%, 5+@85% of 1RM-10%

Individual or Teams of 2

Conditioning-Individual
10 Rnds
5 Thrusters (AHAP, Bar or DBell)
Max Rep Ring Dips
100m Sprint
Walk Back

Conditioning- Teams of 2
7 Rnds
Within 1min Max Thrusters
Within 1min Max Rep Ring Dips
100m Sprint Relay Style
Walk Back

Scoring- (A)Total Weight Thrusters(B)Total Dips(C)Place in Relay. A+B+C final ranking. Lowest Score wins.

*1st min. Athlete A & Athlete B perform max thrusters within 1min with 1 attempt each. Bar must stay up for whole minute or team will be penalized. 2nd min. Athlete A & Athlete B performs max dips within the minute with 1 attempt each. 3rd Minute. Both Athletes will Perform a relay style 100m sprint against the other teams. 4th Minute recovery. Round 2 starts on the 5th minute

Individual

Rookie showing the Group some of the Mobility work he has been doing. 

STRENGTH
Deadlift -5-5-5

CONDITIONING
Run 800m
50 D/U
40 KB Swings 24/16
30 Pullups
20 HSPU
THEN STRAIGHT INTO 3 Rnds
4 Deadlifts 130/95
8 Burpee

*Deadlifts - Can drop on Last rep only. Feet no wider than shoulders & grip outside knees.
*Burpees - Rabbit style, C2G with hips open on jump & Hands must clap behind ears before landing

YADP

Strength-Power Snatch 5@75, 5@80, 5@85%

Individual or Teams of 4

Congratulations Tasia on Passing the Police Fitness Test

STRENGTH

Snatch Push Press - 5 Sets X 3 reps
Snatch Balance - AHAP
(No more than 10 TOTAL reps)

CONDITIONING-Individual

(A) - 12min AMRAP
3 X Power Snatch @ 75% 1rm
3 X Pullups
6 X Lateral Plyo Push ups
9 X 24" Jump Touches

(B) Front Squat
Use Same weight as PS
Perform 3 sets of 15 UNBROKEN
Rest as needed between sets

CONDITIONING-Teams of 4

(A) - 3 Rounds
1min Max rep Power Snatch @ 75% 1rm
1min Max rep  Pullups
1min Max rep  Lateral Plyo Push ups
1min Max rep  24" Jump Touches

(B) Front Squat
Use Same weight as PS
Perform 1 set of max rep  UNBROKEN

YADP

Strength-Power Clean 5@75, 5@80, 5@85% 1RM-10%

Individual or Teams of 3

WOD-Individual
For Time
7 Power Clean & Jerk 70/50
15 Horizontal Row
6 Power Clean & Jerk
17 Horizontal Row
5 Power Clean & Jerk
20 Horizontal Row

WOD-Teams of 3
7 Power Clean & Jerk 70/50
15 Horizontal Row/Plank
6 Power Clean & Jerk
17 Horizontal Row/Plank
5 Power Clean & Jerk
20 Horizontal Row/Plank

Scoring-For time

*

Individual

5 Rnds
10 Box Jumps 24/20
10 Hang Power Snatch 43/30
10 Back Squat 43/30
20 D/U

Nancy with a twist

5 Rounds aka Nancy
400m Run
15 OHS 43/30
(Every 3min start a new round)

YADP

Strength - Deadlift 5@75% , 5@80%, 5+@85% of 1RM-10%

 Strength 101 by Glenn Mitchell-Head Coach CrossFit Penrith

Essentially, we’re working off a slightly modified version of Jim Wendler’s 5-3-1 program. For those who don’t know, Jim Wendler is a successful power lifter who developed the 5-3-1 method. Each lift is performed once per week on 4 separate days. For us this means Deadlift Monday, Cleans Tuesday, Squat/Press Thursday and Snatch Friday. We will alternate between 4 Strength days one week & 3 the next. Because Crossfit has us mastering many skills, we must not neglect practicing the others. There will still be Strength at medium to light loads popping up in our conditioning portion of sessions. The waves refer to the load and volume we perform. In wave one, also known as the “5″ week, we do 5 reps of a lift at 75% of a 1RM, 5 at 80% and then as many reps as possible at 85% of our old 1RM.

Moving on, wave two is the “3″ week, we lift 3 reps at 80%, 3 at 85% and max reps at 90% of our 1RM. Wave three is the “1″ week, 1 rep at 85%, 1 at 90% and max reps at 95% of our 1RM. The fourth wave is a “de load” week. Wendler goes with lighter weights as a sort of reset. We instead use this week as a chance to work on other lifts. This creates a natural de load by changing up the type of lifts without sacrificing a week at sub maximal loads. From here, we will go through another cycle of 5, 3 and 1 weeks and then on the 8th week or second time through all 4 waves we will retest our 1RMs. Please post any questions or constructive criticism to comments and remember,2012 is around the corner. Get strong while you can if you want to survive the apocalypse.

Individual or Teams of 2

STRENGTHSnatch Balance
build up to a Solid Heavy 1 Rep (not max)

Snatch Balance – start with bar on rear rack position in a Snatch Grip with feet under your hips or starting or pulling position. Dip and drive bar upward causing the load to float as you fall into a Overhead Squat Position transitioning your feet into the landing position. This movement will help build confidence in the landing position of The Snatch. Focus on Speed and remember to stay tight!


WOD - Individual
5 Rnds
7 Thrusters 43/30
14 TTB
21 KB Swings 24/16

WOD - Teams of 2
3 Rnds
Max Thrusters 43/30
Max TTB
Max KB Swings 24/16

Scoring-Max Reps

*Athlete A performs max rep thrusters and then Athlete B performs max rep thrusters they will continue this pattern through all movements

YADP

Soccer Player Callum 13 6 on the Beep Test

Power Snatch-Find 1RM

WOD-Beep Test

HERO WOD BRADSHAW

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

"Bradshaw"

10 rounds for time of:
3 Handstand push-ups
100/70kg Deadlift, 6 reps
12 Pull-ups
24 Double-unders

Jason Khalipa 11:43. Post time to comments.

The Holy Trinity

The Holy Trinity (12min Cap) Thanks CrossFit Newcastle for the WOD

12-9-6

Power Snatch 60/40kg

OHS

Thruster

Made of Steel 2011

Made of Steel 2011 from Kim Pedersen on Vimeo.

Last One Standing, Games day on Sunday

Guys, get out and support your team mates.


We have a atheletes competing in the Crossfit Aphesis games this Sunday 6th Nov @ Crossfit Aphesis, its located in Minto [Mino for the locals] so its only 15mins away.



Crossfit Aphesis, is also a registered Olympic lifting Training Facility.

Individual

STRENGTHPush Press
3-3-3
Jerk
2-2

WOD - Individual15min AMRAP
3 Power Snatches or 3 SDHP 60/40kg
2rounds of 3pull-ups, 6push-ups, 9box jumps 24/20

Individual or Team of 3

Brownie got his first Muscle Up today. Here's a video of his 2nd One for your pleasure

Strength
Find 3rm Thruster KB
Then perform 5 reps/min for 5min with a plank hold for remainder of minute

WOD-Individual
20min AMRAP
Start with a 1km run
Then
5   KB single arm thrusters
10 KB swings
5   KB single arm thrusters
10 dips
Note: Only run the 1km Once.

WOD-Teams of 3
1km row each athlete

5 KB single arm thrusters
10 KB swings
5 KB single arm thrusters

MAX dips
Scoring- Reps/Second(Row times of 3 athletes divided by  reps of KB work & ring dips)

*Athlete A Starts with the row. Athlete B will perform 5 KB thrusters right,10 KB swings,5 KB thrusters left whilst Athlete C performs max reps of ring dips. When Athlete B completes 1 round of KB work he will move onto Max Ring Dips & Athlete C will start the KB work. When Athlete A finishes his row and records his time he will replace Athlete B and the team will continue on until all athletes have rowed 1km.

2/11/2011

STRENGTH

HSPU 3-3-3

WOD - Individual
21-15-9
HSPU
Chin Ups
200m run at start of each round


WOD - Teams of 2 
3min,2min,1min Max HSPU
3min,2min,1min Max Chin Ups
200m run at start of each round

Scoring-Max Reps

*Athlete A will perform max reps HSPU then Athlete B accumulating as many reps in 3mins. They will then move onto Pull Ups for max reps in 3 mins and then the run together

YADP & ADULT Individual of Teams of 2

Lachlans first Muscle Up

STRENGTH
Power Clean
12min to find a Heavy Single
THEN
On the minute for 6min perform
2 X Power Clean 85% + MAX Chest Slapping Pushups

WOD - Individual
4 Rnds (12min Cap)
400m Run
20 KB Swings 24/16
1 Rope Ascent (2 pumps)

WOD - Teams of 2
4 Rnds
1 Rope Ascent (2 pumps)
400m Run
MAX KB Swings 24/16

Scoring-Reps/Second. After 4 rounds add all 8 run times together and divide by the number of KB swings

*Athlete A performs a rope accent and then runs a timed 400m whilst Athlete B performs max KB Swings.  Everytime Athlete B drops the kettlebell they will perform a 5 burpee penalty.