Teams of 2 Male or Female Athletes

Alicia from the YADP at full extension. Hips open, arms still straight, big shrug. It's time to pull yourself under the bar now. This is where the magic happens.

Strength

Squat Clean-15min to find a Heavy Single then perform 1 rep Every Minute on the Minute for 5min
(Can change loads, just DON'T MISS)

WOD-Teams of 2

4rnds @ 2.30min each
Do 1Rnd of Cindy
5 Power Clean 75/50
Max Burpees
1min recovery between rounds

Scoring-Max Burpees

*Athlete A & B must complete 1 round of Cindy each & 5 Power Cleans each before performing burpees for the remaining time to 2.30mins.

Teams of 2 Males or Females

Strength

OHS 5-3-1

WOD-Teams of 2

30 OHS
400m run
30 Front Squat
400m run
30 Thrusters
400m run

Scoring-WOD Time + 30sec Penalty for every change over of bar between team mates.

*Athlete A & B partition reps as needed. Remembering every change over is a 30sec penalty. Athletes A & B do not have to run together so a game plan will be important to finish the WOD as fast as possible.

Reebok Crossfit 2012 Games- Make your player profile NOW

"The 2012 CrossFit Games season is almost here! Registration for the Open begins on February 1. We will announce the first Open workout on February 22. After five Open workouts, one each week, the top 60 men, 60 women, and 30 teams in each region will qualify to compete at one of 17 Regional competitions." -Crossfit Reebok 2012 regionals page.


In just over 3 weeks the first games WOD will be announced. If you haven't already, it's time to get your "Game On", commit to those training sessions, master your techniques, push your self to the limit [and then some], make sure you are in the best mental and physical shape you have ever been.
Registration for the games opens on the 1st Feb [next Wednesday], in the mean time you can setup your player profile. It's as simple as an email address and a password, and maybe a photo. Last years login wont work with the 2012 games.
After the 1st Feb you can register as an athelete and commit to our affiliate team - Crossfit St Marys.
Reebok Crossfit Games Login


Don't wait till the last minute, beat the rush.

The WOD Games 21/15/9-WOD 9

42, 30, 18 reps of wall ball.
21, 15, 9 pull-ups.

Wall ball standard:
Mens: At least 9kg to 10 foot.
Womens: At least 6kg to 9 foot.

Some part of the ball must touch on or above the line/target.
Ball cannot be dropped - must be caught for rep to count.
Full squat, hip crease below knees. When you pick up the ball it must be taken through a full squat clean first, ie: the hips must be opened before dropping into the squat.


Pull-up standard:

Arms straight at the bottom, chin above horizontal plane of the top of the bar at the top. Can substitute triple the number of jumping pull-ups. Standard is bar at midpoint of elbows and wrist at the bottom and chin over the bar at the top. Arms straight before each jump.

Males vs Females

Strength
GoodMornings 10-10-10
Deadlift  5-5-5
KB OHS 6-6-6

WOD-Males vs Females

3 Rounds
12 OHS Unbroken (1 burpee penalty for Broken)
8 Plyo Pushups
4 Gymnastic Complexes
1 C2B Pullup +
1 KTE +
1TTB=1 Complex

Scoring-1 Point for each round of the OHS unbroken. 1 Point for each gymnastic complex completed unbroken.

Teams of 2 1 Male & 1 Female Athlete

20mins Power Clean/Clean & Jerk Technique (Unloaded bar only)

WOD A: 20mins to find MAX G2O (min 0-20)

WOD B: MAX rep Wall Balls & Max Rep Pullups straight after, 1 attempt (min 20-24)

WOD C: Run 1.6km (min 24)

Scoring-Lowest Rank. A(combined total of lifts)+B(combined reps)+C(Combined Run time)

*Athlete A & B share 1 bar for G2O. Athletes A & B get one target for wall balls. Athletes A & B don't have to run together.

Team vs Team

WOD-Teams of 2
Round 1

Run 400 Meters
10 Squat 50/35
10 Kettlebell Swings 24/16
10 Box Jump 24/20

Rest 90 seconds

Round 2

Run 200 Meters
5 Squat 50/35
5 Kettlebell Swings 24/16
5 Box Jump 24/20

Rest 60 seconds

Round 3

Run 800 Meters
20 Squat 50/35
20 Kettlebell Swings 24/16
20 Box Jump 24/20

Scoring-Best of 3 Rounds. Today it will be team vs team at either R'xd or scaled. Each round will be timed and both teams will start each round at the same time.

*Team mate A & Team mate B start all rounds together and complete all elements individualy until the round is complete so communication will be important as each team get 1 bar, 1bell and 1 box.

Teams of 2

Woodys first Muscle Up

WOD (A)-Teams of 2

42-30-18
Thrusters 50/35
Hang Power Cleans 50/35

Scoring-For time

*Athletes A&B partition reps. Bar is not allowed to touch the ground until WOD A is complete

WOD (B) Teams of 4

Max Rope Climbs10min
THEN
Run 1.6km

Scoring-Reps/Second. Total run time of all 4 athletes divided by the total rope climb reps of all 4 athletes

*Athletes A,B,C&D partition rope climbs. All athletes run 1.6km together.

Individual

Brendan's First Muscle Up

STRENGTH
Back Squat (Heavy Single)

WOD-Individual Atlhlete

3 Rnds
25 Double Unders
15 TTR
10 Overhead Stepups 10/5

Teams of 2

STRENGTH&SKILL

Deadlift
(3sets of 10 Unbroken reps of 1:2)
Do handstand practice between sets

WOD-Team Athlete

10 Full Gassers
40 Power Snatch 65/43
80 HSPU

Scoring- First to Finish

*Athletes A & B run relay style for the gassers & partition the Power Snatch & HSPU until all reps are completed.

Individual

WOD-Individual Athletes

(A) In 6 minutes
Run 800 Meters
Max reps Overhead Squats 60/43

Scoring-OHS Reps

10 minutes Active Recovery

(B) Amrap10 minutes

7 Thrusters 50/35
10 KB Swings 32/24kg
7 Pull Ups

Scoring-Max Rounds and Reps

BOX CAPTAIN-JAMES BANKS

What is the Role of the Box Captain at CFS?

What we wanted at CFS was the Box Captain to be a face to any of our new athletes and a voice for all our team members and is much an honorary position. When we talk about team we talk about every athlete that trains at CFS. A box captain ideally needs to be friendly, welcoming and approachable. Needs to be a good role model and display the values that CFS athletes have chosen always. A box Captain is a conduit between athletes and coaches and helps keep a positive team spirit through effective communication.

Our Box Captain-James Banks

James is a natural leader at CFS. Not through being the strongest or the fittest, or the loudest. He is a leader because he is respectful to his team mates, he listens to them and encourages them. He is often the first to introduce himself to new team members. James is a team man, he communicates effectively with team mates and coaching staff. His efforts to improve as an individual extend outside the box as well. He believes in himself, in his team mates and CFS.

Teams of 2

STRENGTH

Front Squat 6-6-6
Weighted Pullups

WOD-Team Athlete

(A)Buddy Carry 200m
THEN
(B)12mins of
Rolling Thrusters 40/30kg
Unbroken Double Unders 1 attempt 
THEN
(C)Buddy Carry 200m

Scoring-Lowest Rank A+B+C
*(A&C)Athlete A&B partition the buddy carry anyway.
*(B)Athlete A performs 1 Rolling Thruster whilst Athlete B has 1 attempt at Unbroken D/U then swap continuosly for 12mins.

YADP-The Value of Work

WOD - 3 Rnds2 1/2min to run 400m & get as many 3/4 BW Back Squats as possible
90sec recovery between rounds
THEN
3min MAX calorie row

SCORING-WAGE+OVERTIME-TAXFor Every KG you squat it is your wage in $ x reps you performed.
For Every Calorie you earn in your Row it is your overtime 
For every second it takes you to run 400m it is your TAX x 3

Males vs Females

STRENGTH

Deadlift - 5-5-5

WOD-Team Athlete

15-12-9
KBell Snatch 24/16kg
KBell Push Press
KBell Swing

Scoring- First team to finish

*All athletes work at same time

YADP&ADULTS 21/15/9 WOD GAMES WOD 7

Nicola from the YADP took on the boys today at R'xd and won. She reminded me alot of Coach Veronica in the early days at CFP.

WOD-Individual
100 box jumps (24” / 20”)
10-1, 1-10 toes to bar and ground to overhead (40kg/25kg)
100 box jumps

Individual

STRENGTH
Find a weight that you can Push Press a minimum 10 reps, Once you hit failure start to perform Jerks (Split or Push) & continue until failure. This is one set. 
Perform 4 working sets. 

WOD-Individual Athletes 
10-9-8-7-6-5-4-3-2-1
KB Swings 24/16
100 m sprint 

Teams of 3 Males or Females

WOD-Team Athletes
(A)
3 Rounds
Run 400m
Back Squats 60/40kg or 40/30kg

Scoring-Reps/Second. Total Run times divided by total back squat reps.

*Athlete A runs 400m tags Athlete B & moves straight onto Back Squats. Athlete B runs 400m tags Athlete C then takes the bar off Atlete A and continues back squating until Athlete C returns from the 400m tags A and continues on with the back squats.

(B)
100 calorie row + Double Unders

Scoring-Reps/Second. Total Row time divided by total back d/u.


*Athlete A begins row whilst Athlete B&C start D/U. Athletes can partition the Row until they reach the designated calories.

YADP

STRENGTH-Snatch work to a "Heavy Single"

Individual

STRENGTH-Snatch work to a "Heavy Single"

WOD-Individual Athlete
On the minute for 11 minutes perform 2 Power Snatch + 2 Broad Jumps + Box jumps
*You choose your own focus re- Box jumps, ie, Max Height or Max reps. BUT be ready to go at the top of next minute.

YADP-21/15/9 WOD GAMES-WOD 6

WOD-Individual Athlete

You have a choice of two workouts. Cindy OR Mary.

Cindy: As many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats

Mary: As many rounds as possible in 20 minutes of: 5 Handstand Push-ups 10 Pistols 15 Pull-ups

Teams of 2 1 Male & 1 Female Athlete

STRENGTH
Thrusters-10-10-10 Unbroken

WOD-Team Athlete

(A)Run 800m
Rest  
(B)MAX REP OHS (2 attempts)
Rest
(C)Run 600m
Rest
(D)MAX REP Ring Dips (2 attempts)
Rest
(E)Run 400m
Rest
(F)MAX OHS + Ring Dips

Scoring- Ranked against other teams for A+B+C+D+E+F=Lowest Rank Wins.

*Athlete A & Athlete B will perform all elements together.

YADP-21/15/9 WOD GAMES WOD 5

The "Chuck" n "Roll"

Two markers are set up 10m apart. Three minutes to complete 6 x 10m shuttle runs (up and back = 2). In the remainder of the time, complete as many burpee/deck squats as possible.

Once the three minutes is up, your next three minutes begins immediately. You have these three minutes to complete 12 x 10m shuttle runs. In the remainder of the time, complete as many burpee/deck squats as possible.

This process is repeated (adding six shuttles in every three minute block) until you are not able to complete one rep of the burpee/deck squat following the shuttle runs.

To qualify to continue to the next three minute block, you must complete at least one rep in the previous block..

Individual or Teams of 2

STRENGTH
Full Clean & Jerk
(Find a Heavy Single)

WOD-Individual Athlete

12min AMRAP
5 Power Clean 80/50
10 Double Unders
*At some point Run 1 x 800m

WOD-Team Athlete

400m Buddy Carry
50 Power Clean 80/50
100 Double Unders

Scoring- For Time

*Athletes A&B partition all elements.

Individual

STRENGTH
Back Squat 3-3-3
WOD-Individual
15min AMRAP
10 Wall Ball 9/6kg - 11/9ft
15 KB Swings 24/16
10 Strict Pullups
*Change grips every round on Pullups