Category: Sport

WOD: “2012 CrossFit Games Final WOD” 1) “Power Elizabeth”- 21-15-9 – AQAP: Power Cleans 135/95 Ring Dips Rest 8 minutes 2) “Isabelle”- AQAP: 30 Snatches 135/95 Rest 8 minutes 3) “Fran”-21-15-9 – AQAP: Thrusters 95/65 Pull-ups For this workout it is the responsibility of the athlete to keep track of the clock and their rest periods. For “Power Elizabeth,” only athletes doing unassisted Ring Dips will be using the rings, because of the large class size, those not doing Ring Dips will be doing Hand Release Push-ups. For “Isabelle” the Snatch can by any type, Power, Squat, Split, or Muscle. One of the most exciting moments of the Games, Talayna and Kris at the end Extra Work: 4) Power Snatch: 8 x 1 @ 75% Rest 60-90 seconds between sets. 5) Power Clean and Jerk: 6 x 1 @ 75% Rest 60-90 seconds…

WOD: 1) Snatch: 8 x 1 @ 80% of 1RM Warm-up as needed. Rest 60-90 seconds between sets. 2) Clean and Jerk: 6 x 1 @ 80% of 1RM Rest 60-90 seconds between sets. 3) 12 minute AMRAP: 2 Rope Climbs 15 feet 10 Handstand Push-ups 20 Power Snatch 75/53 Scaling for Rope Climb is 3 Sit-to-stand per Rope Climb, or 5 Pull-ups. Remember when scaling the HSPU, scale the load, not the range of motion. Extra Work: 4) Ring Muscle-up: 3 x Max Reps Rest 3 minutes between sets. If you can’t do a Ring Muscle-up do 2 sets each of Max Ring Dips and Max Ring Pull-ups, both Strict. 5) Barbell Sotts Press: 3 x 10 Rest 90 seconds between sets. 6) Hollow Position: Accumulate 3 minutes Keep track of total attempts and total time to complete. For results post weights…

WOD: 1) Every-minute-on-the-minute: 15 minutes – 0:00 Double-unders – 0:30 Work Your Weakness For this you will alternate between double-unders and a movement of your choice. On the 0:00 you will perform 20 Double-unders, or 20 seconds of Double-under practice. On the 0:30 you will perform a strength movement of your choice that you struggle with, reps must be kept between 1 and 3. 2) AQAP: 15 Dumbbell Man Makers 50/35 25 Kettlebell Swings 53/35 10 Dumbbell Man Makers 50/35 25 Kettlebell Swings 53/35 5 Dumbbell Man Makers 50/35 25 Kettlebell Swings For this workout a Man Maker will consist of a Push-up on the Dumbbells to a Power Clean to a Shoulder-to-Overhead. For results post movements, reps, and weight if applicable used along with time to complete Met-con and any scaling used. Post Results/Thoughts To Comments You can officially register for the…

WOD: 1) Power Snatch: 10 x 1 @ 80% of 1RM Squat Snatch or Power Snatch For weight used whichever of your two lifts is higher. Rest 60 seconds between lifts. 2) Power Clean and Jerk: 8 x 1 @ 80% of 1RM Clean and Jerk Rest 60 seconds between sets. 3) 10 minute AMRAP: 1 Bar Muscle-up 3 Wall Balls 30/20 2 Bar Muscle-ups 6 Wall Balls 30/20 3 Bar Muscle-ups 9 Wall Balls 30/20 and so on until 10 minutes is up. Substitution for a Bar Muscle-up for today is an equal ratio of very difficult pull-ups, could be strict, chest-to-bar, hips to bar, a light band, just something that is very tough. Extra Work: 4) Dumbbell Farmers Walk: 400m with 70/50 It’s going to be warm, get outside. Record time and keep track of number of times you put the dumbbells…

WOD: 1) Back Squat: 8 @ 65%, 6 @ 75%, 4 @ 85%, 4 @ 90% Warm-up as needed. Rest no more than 90 seconds between sets. 2) Front Squat: 5 @ 70%, 4 @ 80%, 3 @ 85%, 3 @ 90% Rest only 90 seconds between sets, including your transition from your last set of Back Squats to your first set of Front Squats. 3) 5 rounds AQAP: 5 Shoulder-to-Overhead 205/135 10 Toes-to-bar 15 Alternating Pistol Squats 20 Double-unders Substitution for Pistol Squats is 2x in Air Squats. Extra Work: 4) GHD Sit-Ups: 3 x 25 Rest 90 seconds between sets. 5) Kettlebell Windmill: 3 x 10/side Rest 90 seconds between sets. Go as heavy as possible. For results post weights for all sets of Squats and time to complete Met-con along with any scaling used. For extra work post weights and…