Monday

Picture: Spealler was in 4th place and needed to beat the guy in 3rd place by 6 places to make top 3 and return to the CrossFit Games.

Back Squat 8-8-8-8-8 Complete the following 7 Minute AMRAP`s (rest 8 Minutes beween efforts)

• 15 Wall-balls(9/6kg), 12 kettlebell swings (32/16kg)
• 20 Boxjumps (24/20"), 12 Pressups

Finisher

• max unbroken L-pullups
• 30 hollow rocks

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Monday

Picture: Polar bears are like CrossFitters because....please finish this sentence to comments.

Back Squat 10-10-10-10-10

AMRAP in 8 Minutes of:

• 12  Burpee Box jumps (30"/24")
• 12 Kettlebell Swings (32/16kg)

Finisher:

• Run 400m for time

 

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Tuesday

Video: Check out how these guys switch in and out of the same rack quickly. As we only have two squat stations we'll need to adopt this technique on squatting days. (I'm not talking about the wide stance box squat but just the way the switch in an out swiftly and change the weight for each other). You should end up with a decent rest period between sets. Please pay attention and help in switching the weight for others during your rest period.

Front Squats 5-5-5-5-5-5

For time:

• 50 kettlebell swings (32/16kg)
• 40 Boxjumps (24")
• Run 600m
• 40 overhead walking lunge (25/15kg)
• 50 Bumper plate Burpees (25/15kg)

Finisher: 30 HSPU for time.

 

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Monday

Video: Games competitor, Pat Barber, talking about his training.

Push Press 5-5-5-5-5-5 Complete the following 4 Minute AMRAP's  rest Zero Seconds between efforts:

• 50 Pressups, Max KB Swings (24/12kg)
• 40 Pullups, Max Box Jumps (30"/24")
• Run 600m, Max HSPU

 

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Friday

Video: Joe showing his appreciation for the music before the WOD.

Press

• 3 reps on the minute for 10 minutes

3 rounds for time of:

• Run 600m
• 30 Pressups
• 20 one-arm-kettlebell-snatch (24/12kg)

Finisher: 15 Wall-climbs for time.  

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Monday

Video: Last 45 seconds or so of my second attempt at CrossFit Open Workout 3. Jaimie took the video and choose the title not me.

Big thanks to everyone who has been helping out by judging the open workouts. Also Nik from Texas I've got a Wordpress app on my phone now and will try to update the webpage if I make any last minute adjustments to the WOD.

Front Squat 5-5-5-5-5-5

For time:

• 50 Kettlebell Swings (32/16kg)
• 5 Rounds of: 15 C2B pull-ups, 30 Double unders.
• Run 800m

Finisher: Max Unbroken Pressups

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Saturday

Video: Scott doing round 5 or 6 of the Deadlift, Wall-ball, HSPU met-con.

Turkish Get Ups (each arm): 4-4-4-4-4

Complete 5 burpees on the minute for 12 minutes or until you have completed the following, you must complete all the reps of a movement before moving onto the next movement: Score= time or number of reps completed.

• 100 Double-Unders
• 100 Air Squats
• 100 Kettle-bell Swings (24kg)

Finisher: max Spartans (tyre-flip-jump-in-jump-out) in 2 minutes.  

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Sunday

Back Squat 2-2-2-2-2-2-2

3 Rounds for time:

• 30 Press-ups
• 30 Box jumps (24"/20")
• 30 Pull-ups
• 30 kettle-bell swings (24kg/12kg)

 

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Friday

Video: This is Danila Shokhin, the guy who got 161 on the first CrossFit Games Open WOD, apparently its competitive aerobics. I found this vid posted on facebook accompanied by a great comment by Jon Colborn: "try to watch all the way through gentlemen - it doesn't make you gay!"

Thruster 3-3-3-3-3-3-3

3 rounds for max reps,1 minute at each station, rest 30 seconds between stations and 2 minutes between rounds.

• KB Swing (24kg/ 14kg)
• Box Jumps
• Wall-ball (9/6kg)
• Double Unders
• Burpees
• Knees-to-elbows-to-pullups

 

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Tuesday

Video: Check out those shorts, board/ fight shorts are out lets all get a pair of those!

Squat-cleans 3-3-3-3-3-3-3

Complete each of the following for time, rest as needed between efforts:

• 30 muscle-ups
• 100 kb swings (32kg), 100 press-ups (partition as needed)
• Run 1000m

   

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