Teams of 3 Males or Females

STRENGTH

Front Squat to 10rm then 1rm(3 attempts only at 1Rm)

WOD-Teams of 3 Males or Females

3 Rounds
Max Double Unders
Max Thrusters - 50/35
Max C2B/Chin - Pullups
1min Rest 

Finisher-3X10 STRICT Toes to Bar – rest 45 sec

Individual

STRENGTH

SNATCH - 15min to find a heavy single
Then 2 reps @ 80% on min for 7mins

WOD-Individual

3 Rnds
10 Squat Cleans 70/50
15 KB Swings 24/16
Rest 3 mins
then
Run 800m

SCORING- For time

Teams of 2 Males or Females

Strength
Clean & Jerk
Find a Heavy Single in 15mins then
On the min for 7 mins 1 rep @ 80%

WOD-Teams of 2

10-8-6-4-2-4-6-8-10
Thruster 50/35kg 
Toes 2 bar

Scoring-For Time

*Athlete A starts thruters whilst Athlete B starts T2B. Athlete A completes reps and passes bar to Athlete B. Once the bar leaves the ground for the first rep the bar can't touch the ground until all reps are completed.

Reebok CrossFit Open Workout 1

PostWOD Refueling Paleo Style. No Beers, Bread or BBQ Sauce. 

WORKOUT 12.1

Complete as many reps as possible in 7 minutes of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

MOVEMENT STANDARDS
Burpee
At the bottom position, the Athlete's chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

Follow Games link at side for full details.

Individual

STRENGTH

Push Jerk x 5 + 1 Split Jerk
Perform 3 working sets

WOD- Individual

WOD A-Amrap in 10mins
15KB Swings
5  KB Snatch + 5 KB OHS (R)
5  KB Snatch + 5 KB OHS (L)

WOD B-1 Rounds of Cindy on the min for 3mins

Scoring- Total reps for both WODS

Individual

STRENGTH
Hang Power Snatch 3-3-3
WOD-Individual

3 Rnds
25 Wall-balls 9/6kg (11/9ft)
25 Hang Squat Snatch 35/25kg

Scoring-The only reps that will count towards your score are the ones you do unbroken at the start of the 25 reps. E.G If you complete 15 Wallballs you score for that movement set is 15. You still have to complete 25 reps before moving onto Squat Snatch.

Teammate vs Teammate

Gymnastic Skill- Practice something you can't do as R'xd for 20mins.

WOD-Teammate vs Teammate

Max Reps in 10mins
Back Squat 60/40kg
1/2 Gasser

Scoring- Max Reps on Back Squat

*Athlete A runs their fastest 1/2 Gasser whilst Athlete B performs max rep back squats. As soon as Athlete A enters the box Athlete B will dump the bar from the front and record reps. The faster the Athletes run the 1/2 Gasser the less reps there teammates can perform on back squats.

Teams of 2 Males or Females

STRENGTH/SKILL
Clean & Jerk

WOD- Teams of 2

10min Amrap
Max Ring Rows
Max KB Swings/Lunge

Scoring- Max Reps

*Athlete A performs Ring Rows whilst Athlete B performs max KB swing/Lunges. Athletes change with a loss of midline on Ring Rows.

Game Day

WOD 2-2011 CrossFit Opens

15min AMRAP (Modified)
9 Deadlift - 70/45
12 Push-ups (Hand release)
15 Box jump, 24″/20″ (Step down)

* Bbq starts next friday night 8pm. I will do a post about it over the weekend.

Teams of 2

STRENGTH

Front Squat 5-5-5
Find Max Pullups
Find Max Pushups

WOD (A)

10min Amrap
20 Sit Ups
30 Squats
40 Double Unders

3min Transition

WOD (B)

On the min for 10mins alternate
Pushups @60% of Max
Pushups @60% of Max

Scoring- WOD A reps + WOD B reps

* Athlete A starts WOD A whilst Athlete B starts WOD B. Athletes make a transition to the next WOD.

Individual

STRENGTH
Deadlift - 5-5
Then with Bands perform 5reps/min - 5min

WOD-Individual

Every 3 min for 3 Rnds
1/2 Gasser
5 C2B Pullups
MAX rep D/B- KB G2O (Heavy)
*Scale horizontal Row for C2B

Team Mate vs Team Mate

Strength

Find 1Rm Snatch in 3 attempts after warm up

WOD-Team Mate vs Team Mate

3 Rounds Each

In 3mins complete
250m Run
10 Squat Clean Thrusters 40/30kg
Max Burpees

Scoring-Max Burpees after 3 Rounds

*Athlete A completes First Round then Rests whilst Athlete B completes First Round. They rotate until 2 rounds are complete by both athletes.

Teams of 2 1 Male & 1 Female

SKILLS/STRENGTH

Work Rings/Handstand Variations
Or a missed strength

WOD-"THE CHIEF"

Max rounds in 3 minutes of:
3 Power cleans, 60/40kg
6 Push-ups
9 Squats
Rest 1 minute.
Repeat for a total of 5 cycles.

Scoring- Max Reps of Athlete A + Athlete B

* Athlete A & Athlete B work at the same time for their best team result

Teams of 2 Males or Females

Strength

Press 5-5-5
Wall Walk 5-5-5

WOD-Teams of 2

For 12mins
10 Partner Goblet Squats 24/16kg
20 T2B
10 Burpee Broad Jumps

Scoring- Broad Jump Metres

* Athlete A & Athlete B begin Goblet squats together until designated reps are complete. They move onto T2B and complete 20 reps partitioned anyway. Athlete A & Athlete B complete 10 broad jumps each for max metres.

Teams of 3 Males & Females

WOD A - 7min Cap

Run 1.6km

Transition 90 seconds

WOD B - 7min Cap

30 Unbroken Squat Clean & Jerk 60/40

Transition 90 seconds

WOD C - 7min Cap

21-15-9
Situp Wallball

C2B Pull-Up/Pullup

Transition 90 seconds

Scoring- 1 point for each successful completion of WOD under 7min cap

* Athlete A Starts with WOD A whilst Athlete B Starts WOD B & Athlete Starts WOD C. After completion of 1st WOD's athletes make a transition to the next WOD until all 3 WOD's are completed by each athlete 

Teams of 2 Males or Females

Strength

Deadlifts 10-10-10
Thruster 2 Rep Max (Regional standards)

WOD- Teams of 2

5 Rounds
6 Thrusters (Regional Standards)
6 Ring Rows

Scoring- 1 Point for each unbroken Round. A broken round is a loss of midline stability on either thrusters or Ring Rows

*  Athlete A starts Thrusters whilst Athlete B starts Ring Rows and then they swap.

Teams of 2 Males or Females

Strength-Back Squat & HSPU 5-5-5

WOD-Teams of 2

10min AMRAP
Max HSPU
6 Hang Power Snatch 50/35
9 KB Swing 32/24

Scoring- Max HSPU's - Failed Hang Power Snatch (A failed Hang Power Snatch for today is when your feet land outside your receiving position)

* Athlete A starts and performs Max Reps of HSPU until Athlete B Finishes 6 Hang Power Snatch & 9Kb Swings they then swap over.

Registering for the Crossfit Open

Registration for the Reebok Crossfit Games is now open.

Follow this link to register then complete the Profile with an email address and choose a password.

After this you can register as an athelete to compete. Under the Announcments side bar [right of your screen] it will say "register" Click and fill in the details [you'll need a credit card].
A couple of seconds and bingo your in.
On the same side bar, click on the "Join a Team", scroll down to CFS and select. Submit this and you'll be reppin' for the number one team in this years open.
If your'e still having trouble, Jody can help you register at CFS or you can TXT/Call me on 0423900304



Browney.

Teams of 2 1 male & 1 female athlete

Strength-Deadlift 5-3-1

*Perform 3 sets of max pullups sometime during strength work.
*Start strict then kip but you can't come off the bar

WOD-4-8-12-16-20-24

KB Thrusters 24/16kg
Partner Burpees
Ring Dips

Scoring-First to Finish

*Athletes A & B thruster at the same time and complete designated reps each. When both Athletes are finished they perform partner burpees together and partition reps equally. Ring dips can be partitioned anyway between each athlete.

  WOD 10 - "The Final Throwdown"

12 min AMRAP

It's a 'choose your own adventure'. Begin at 'Start' and work your way through the WOD.

Scoring: For every box you complete count as one point. If you complete a partial box at the end and not finish it then we are counting what percentage you completed of that box not reps.

The first level is upper body gymnastics. Choose one of the four options. Once complete, choose one option from the squat clean and jerk. Once complete, choose one option from the skipping. Then go back to the start. You can take a different path each time. Every box you complete is one point, so we're counting boxes completed, not reps. However we will be counting what percentage of a partial box that was completed at the end.

Standards:

Jumping ring pull-ups: Bottom of rings set at midpoint of wrist and elbow. Arms straight at the bottom, chin above the bottom of the rings at the top.
HR push-ups with snake: Chest to ground hand release push-ups. Legs and knees ARE permitted to touch the ground and snaking is allowed.
Ring pull-ups: Rings set at any height. Arms straight at the bottom, chin above the bottom of the rings at the top.
HR push-ups (strict):Chest to ground, hand release, push back to top. Knees and quads NOT permitted to touch the ground.
Chest to ring pull-ups: Rings set at any height. Arms straight at the bottom, chest (below the clavicle/collar bone) touching the rings (not hands) at the top.
Ring Dips: Begin at the top of the rep. Lower until shoulder drops below elbows, lock out at the top.
Muscle-ups:Rings set at any height, but cannot jump from the ground to assist with the movement. Arms must be straight at the bottom of the rep (turn-out not required). Any grip on the rings is permitted. Full lockout at the top.
Squat clean and jerk: Weight taken from ground, through a full squat (hips below knees) into an overhead lockout (knees/hips/elbow locked and ears in front of arms). If small plates/no plates are used, build up two platforms to match the height the bar would sit is plates were being used.
Single Skips: Forward rotations, rope passing under feet once = one rep.
Double unders: Forward rotations, rope passing under feet twice = one rep.
Triple unders: Forward rotations, rope passing under feet three times = one rep.

WOD 10 Scoring Update

This was posted in the WOD Games FaceBook page tonight, regarding the updates to your scoring method.

WOD 10 - "The Final Throwdown"


*****Scoring Update*****

Scoring:

We need to alter the amount of points each box is worth to enable a positive reflection on the WODbuzz leader board. Each box is now worth 100 points. And each percentage point is now worth 1 point. As The WOD Games made a late change to enable percentages of box's to be scored we didn't clarify this at first with WODbuzz and this is no reflection upon the ability of the WODbuzz leader board.

For everyone who uses the Facebook Tab and Google form there will be no change as to how you enter your score, as I will be able to modify your score to reflect the new scoring method manually at my end.
However if you utilise WODbuzz you will need to enter you score with the new system. For everyone who has so far entered their scores they will be Auto corrected to the new scoring system. So no need to worry.
For every box you complete now count as 100 points. If you complete a partial box at the end and not finish it then we are counting what percentage you completed of that box as 1 point for every percentage point completed ( not reps).
E.G. - finish 6 boxes over all plus 9 chest to rings pullups your score will be the following
9/18(total reps for that box = 50% = 50 points
So your score is now the following 650

Complete 7 boxes and 4 squat clean and jerks your score will be the following
4/6 = 67% = 67 points
So your score is now the following 767
Complete 8 boxes and 213 single skips your score will be the following
213/240 = 88.75% = 89 points
So your score is now the following 889

As each box differs in complexity and reps we are using the percentage of the last box you completed to make the scoring system a level playing field for all.
Once you have completed the WOD record you time. And post your video.
This needs to be done no later than Sunday 5/2/12 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
Thank you all for your understanding.
Cheers
Andrew

Individual then Teams of 3 Male & Females

WOD A- Individual
12min AMRAP
15 KB Swings 24/16
5 KB G2O 24/16 (L)
5 KB G2O 24/16 (R)

Scoring-Most Reps. 25per round + Additionals

10min Skills-Rope Climbs & Pistol Squats

WOD B-Teams of 3

180 Wall Balls 9/6kg (11/9ft)
30 Rope Ascents 15/12ft (2pumps)

Scoring-Highest Score Succesful 2 pump rope ascents-Breaks in Wall Balls.

*Athlete A starts on WallBalls and performs Max Reps whilst Athletes B & C perform Rope Climbs. When Athlete A Breaks on the Wallballs Athlete B takes over and they continue this pattern until All Reps are completed.