Teams of 2 Males vs Females

Strength
Find 1rm Squat Snatch

WOD

(A) Relay Style Run 800m Run 400m

(B) 5 Barbell Snatch (R&L) 20/15kg

(C) Max Succesful 2 pump Rope Climbs

Scoring- Reps/Second. Run time divided by Rope Climbs.

*Athlete A & B start WOD A. Athlete A runs 800m tags Athlete B who runs 800m tags A who runs 400m. Ahtlete A tags B who runs 400m.
*Athletes C starts Barbell Snatch whilst D starts Rope Climbs. Athletes swap when Athlete C completes snatches. When A&B finish run athletes swap with C&D    

Individual

Strength
GoodMornings 10-10-10
Deadlift 1rm

WOD-Individual (10min Cap)

21-15-9
Power Cleans
Ring Rows

Scoring- For Time

Individual

Strength

Find 1rm Back Squat

WOD-Individual

3 Rounds
7KB Push Press 24/16kg
10 T2B

Scoring- For Time

Teams of 2 Males or Females

WOD-Teams of 2

(A)Run 3.2km

(B)Amrap
7 KB Swings - 24/16
2 Goblet Squats

Scoring- Reps/Second Total Run Time divided by Total Reps

*Athlete A runs 400m whilst Athlete B starts Amrap. When Athlete A returns from 400m Run they will take the bell off Athlete B and continue Amrap. If either athlete drops the bell or puts the bell down during Amrap they will carry a 9/6kg medicine ball for their next 400m.

Teammate vs Teammate

Strength

1 Power Snatch + 1 OHS
Work up to a Heavy single then perform 3 Power Snatch every 60 seconds for 7 Rnds

WOD-Teammate vs Teammate

3 Rnds
400m run
Max OHS (minimum of 45reps over 3 sets) If not completed straight after WOD complete remaining

Scoring- Max OHS

*Athlete A&B start 400m Run together. If Athlete A is back first he will squat second. As soon as Athlete B arrives they start OHS until they reach Max Reps. Athlete A will then perform Max Rep OHS. When Athlete A finishes squating they both start the 400m Run again. 

Reebok CrossFit Opens WOD 12.5

WOD-All In
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters 45.5/30kg
3 Chest to bar Pull-ups
6 Thrusters
6 Chest to bar Pull-ups
9 Thrusters
9 Chest to bar Pull-ups
12 Thrusters
12 Chest to bar Pull-ups
15 Thrusters
15 Chest to bar Pull-ups
18 Thrusters
18 Chest to bar Pull-ups
21 Thrusters
21 Chest to bar Pull-ups

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Teammate vs Teammate

 WOD A- 4min Amrap
1 Squat Snatch + 3 OHS - 40/30 
8 Pushups (Hand Release)

WOD B- 4min Amrap
4(R) KB Power Snatch + 4 (L) 24/16
8 Pullups

WOD C- 4min Amrap
4 SDHP - 40/30
8 Bar Facing Burpees

Scoring- Best of 3 Rounds Teammate vs Teammate

*Athlete A completes WOD A . Athlete B then completes WOD A whilst Athlete A rests. This Pattern continues until all 3 WOD's are completed.

Teams of 2 Males or Females

First time i have seen this Luke. Toes, knees & nose against the wall. Looking forward to seeing some snatch work pop up this week.

WARM UP 

Row 500 or jog 400m, Burgener Warmup

WOD-Teams of 2

10 Rounds Every 60sec complete
3 X Clean or Power Clean 85/60
1/2 Gasser (Flat strap)

Scoring-Most completed Rounds out of 20

*Athlete A starts the Cleans whilst Athlete B starts the 1/2 Gasser. Both Athletes need to complete the cleans and the 1/2 Gasser within the minute or they will sit the next 1/2 Gasser out. They will still need to complete the cleans in that round.

STRENGTH

Push Press 3-2-1RM

Scoring- Combined total of Push Press for team relative to bodyweight.

Teams of 4 Males or Females

STRENGTH

OHS 10-5-5

WOD-Teams of 4

150 Deadlift 120/90
150 C2B Pullups

SCORING- For Time

*Athlete A starts deadlifts and performs max reps then moves onto C2B Pullups and performs max reps. Athlete B follows A and then C & D until all reps of both elements are complete.

Reebok CrossFit Open WOD 12:4

WOD-All In

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10' target)
90 Double-unders
30 Muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups

Teams of 2 1 Male & 1 Female

Strength
Good Morning 10-10-10
Deadlift 8-8-8

WOD-Teams of 2

(A) Annie 50,40,30,20,10 D/U & Sit Ups (10min Cap)

(B) 1000m Run (10min Cap)

Scoring- Best Combined Time of WOD A & B for the team. 

*As a team of 2. Athlete A & Athlete B need to decide which Athlete starts with the Run and which Ahtlete starts with Annie. Once Athletes finish Either WOD A or B they swap and start the opposite WOD at the 10min Mark.

Individual

Strength
Back Squat 5-5-5
Seated Box Jump 3attempts Max Height

WOD-Individual

3 Rounds
(A) 600m Run (2:30 Cap)
(B) 3 Rope Climbs (1:00 Cap)
(C) 12 Med Ball OHS 9/6kg (Unbroken)

Scoring- 1 Point for each successful element. Best Score out of 9

Teams of 2 Males or Females

Strength

Power Clean + Jerk + Squat Clean
Warm Up then perform 3 Working sets with reps of 2+1+1

WOD-Teams of 2

6 Rounds
3 Thrusters 60/40
6 Horizontal Ring Rows
3 Clean Thrusters 60/40

Scoring-1 Point for every successful round with no loss of midline stability

*Athlete A completes 3 thrusters, 6 rows & 3 Clean thrusters then Athlete B. They rotate through until all rounds are complete.

Numbered Athlete Profile-No. 4 Dave Giles

Dave Giles No.4
Age: 35

Height: 179cm

Weight: 88kg

Occupation: Project Officer

Status: In a Relationship

Started Crossfit: 2010

Benchmarks

Strengths

Deadlift: 170kg

Back Squat: 115kg

Front Squat: 95kg

Overhead Squat: 55kg

Power Clean:

Squat Clean: 85kg

Clean& Jerk: 75kg

Snatch: 62kg

Weighted Pull Up: 24kg

1.6km Run: 7:03

500m Row:

Max Muscle Ups: 1

Max Pull Ups: 15

HSPU: 4

Favourite WODS:

Multiple Discipline WODS for time

 Least Favourite WODS:

Any WOD resulting in bleeding hands

 Fun Fact:

I’m a bit of a LEGO collector.

All In Reebok CrossFit Open Competition WOD 12.3

WOD-All In

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 20" box
75 pound Push press, 12 reps
9 Toes-to-bar

Individual

Strength
Power Clean Technique
Power Clean-15mins to find 5rm

WOD-Indvidual

3 Rounds
400m Run
20KB Swings

All In

Strength

Push Press 5-3-1

WOD (A)-All In

2 X 1min Row Intervals per Athlete(300m Male/250 Female)

WOD (B)
AMRAP till all Row Intervals are complete
3 HSPU
6 Strict Pullups
12 Ring Dips
36 Double Unders

Scoring-1 Point for every successful Row Interval. 1 Point for every unbroken set in AMRAP.

*All athletes will perform 2 x 1min row intervals with 30sec rest between until all athletes complete 2 intervals.

Teams of 4 2 Males & 2 Females

Strength

Thruster-3 Attempts to find Heaviest Triple(Regionals Standard)

WOD-Teams of 4

300 OHS 40/30kg

Scoring- In the Least amount of sets

*Partition as needed. 2 Bars each team.

Teams of 2 1 Male & 1 Female

Strength

Barbell Complex-1 Power Snatch+1 OHS+1 Squat Snatch
Find your heaviest successful complex in 15mins

WOD (A)

Barbell Complex-Power Snatch + Squat Snatch
On the min for 10mins

3min Transition

WOD (B)

On the min for 10mins
5 Pullups
10 Push Ups
15 Air Squats

Scoring- WOD A + WOD B Successfully completed Rounds

*Athlete A starts on WOD A whilst Athlete B starts with WOD B they then swap

Reebok CrossFit Open Competition WOD 12:2

WOD-Individual

10min AMRAP
35/20kg Snatch, 30 reps
62/35kg Snatch, 30 reps
75/46kg Snatch, 30 reps
96/55kg  Snatch, as many reps as possible

Numbered Athlete Profile No. 3 Carla Maripa-Campora

No.3: Carla Maripa-Campora

Age: 42

Height: 164cm

Weight: 58kg

Started CrossFit: Oct 2010

Occupation: Data Entry Operator

Status: Married with 3 beautiful children

Strengths

Deadlifts: 85kg

Back Squat: 60kg

Front Squat: 55kg

OHS: 27.2kg

Snatch Balance: 25kg
Clean & Jerk: 35kg

Max Reps

T2B: 3

Favourite WOD: Short Ones + anything with box jumps

Least Favourite WOD: Anything with Overhead in it.

Post Games Wod Bbq Friday Nights 8pm at CFS

What to Bring?
Meat & Vegetables, nuts & seeds, some fruit, little starch and no sugar. 

Greg Glassman founder of CrossFit's prescription for World-Class Fitness.

Teams of 4

STRENGTH

Snatch Grip Deadlift 5-10-5
Snatch Technique Opens Competitors

WOD-Teams of 4

(A)4min AMRAP
5 Snatch
Max Rope Climbs(2 Pumps)

2min Transition

(B)4min AMRAP
10 Box Jump (1sec pause on landing & step down)
Max HSPU

Scoring- Rope Climbs + HSPU

* Athletes A&B work WOD A whilst Athletes C&D work WOD B. Athletes on Snatch & Box Jumps dictate change of movement in their WOD.