Crossfit

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - (Rest 30 seconds between each exercise. Score will be total reps throughout the 10 exercises)

a) Front Squats (115#) - 1 minute = 14 reps
b) Sit Ups - 1 minute = 26 reps
c) Row - 1 minute = 15 calories
d) Deadlifts (135#) - 1 minute = 20 reps
e) KB Swings (45#) - 1 minute = 25 reps
f) Burpees - 1 minute = 12 reps
g) Walking Lunges (w/ 25# plate) - 1 minute = 17 reps
h) Back Squats (115#) - 1 minute = 11 reps
i) Lateral Jumps (Over deadlift bar) - 1 minute = 13
j) Front Squats (115#) - 1 minute = 8 reps

My score = 161 reps

* Post Work

10 minutes of stretching

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - Total Reps for score

a) Burpees - 7 minutes = 80 reps

Rest 3 minutes

2 Rounds
b) Front Squats (135#) - 4 minutes = (20, 15 reps)
c) Sit Ups - 3 minutes = (50,45 reps)
d) Ring Pull Ups - 2 minutes = (30, 25 reps)
c) Bar Jump - 1 minute = (30, 30 reps)

Total score = 325 reps

* Post Workout

10 minutes of stretching

[chavisut]

When you do stuff like the front Squats for time, do you re rack for a break or keep it in position?

[TEX_VOLFAN]

The actual work out calls for a squat clean, but with my shoulder injury I have to use the rack and just do front squats. I keep the bar on my chest as long as I can. If I need a small break, re-rack then take it back off and keep going.

[TEX_VOLFAN]

I'm telling you right now, those 7 minutes of Burpees tore me up! That was actually the day 1 WOD for the Crossfit open.

[VolinArizona]

Yeah I was laughing at the people mocking that workout. Not the most creative but absolutely miserable, which is a good thing. I loved watching people crank out 17-20 the first minute and gassing out.

[TEX_VOLFAN]

I think it would make a great benchmark workout.

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - 3 Rounds for Time

"Badger"

a) Front Squat (115#) x 30
b) Ring Pull Ups x 30
c) Run 800M

My Time = 36 minutes

* Post Workout

10 minutes of stretching

[crazyguy]

Originally Posted by TEX_VOLFAN

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - (Rest 30 seconds between each exercise. Score will be total reps throughout the 10 exercises)

a) Front Squats (115#) - 1 minute = 14 reps
b) Sit Ups - 1 minute = 26 reps
c) Row - 1 minute = 15 calories
d) Deadlifts (135#) - 1 minute = 20 reps
e) KB Swings (45#) - 1 minute = 25 reps
f) Burpees - 1 minute = 12 reps
g) Walking Lunges (w/ 25# plate) - 1 minute = 17 reps
h) Back Squats (115#) - 1 minute = 11 reps
i) Lateral Jumps (Over deadlift bar) - 1 minute = 13
j) Front Squats (115#) - 1 minute = 8 reps

My score = 161 reps

* Post Work

10 minutes of stretching

I puked after this one btw. Great workout.

[crazyguy]

I was in Vegas during the open workout. 7 min of burpees is brutal.

[TEX_VOLFAN]

Originally Posted by crazyguy

I was in Vegas during the open workout. 7 min of burpees is brutal.

Have you tried doing it?

[HSVol]

WOD 12.2. Orthopedists are salivating with the guarantee of increased revenues.

“Open WOD 12.2″
MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible


Going to be a ton of torn cuffs and labrums as a result of this kind of silliness. Big thumbs down to this programming.

[chavisut]

Originally Posted by HSVol

WOD 12.2. Orthopedists are salivating with the guarantee of increased revenues.

“Open WOD 12.2″
MEN - includes Masters Men up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible


Going to be a ton of torn cuffs and labrums as a result of this kind of silliness. Big thumbs down to this programming.

100 plus reps of an Olympic movement for time is asking for an injury.

[TEX_VOLFAN]

* Warm Up

Hand-to-toe walk - Length of Box
Walking lunges - back

(2 Rounds)

Push Ups x 10
Pass thrus x 10
Sit Ups x 10
Squats x 10

* WOD - Tabata (8 rounds of each exercise. 20 seconds on, 10 seconds off. 1 minute break between each exercise.) Add the lowest rep of each round for combined score.

a) Sit Ups -Lowest rep = 9
b) Lateral jump over bar* = 8
c) Ring Pull Ups = 6
d) Deadlifts (155#) = 5

Total Score = 28

(* over and back = 1)

* Post Work Out

10 minutes of stretching

[TEX_VOLFAN]

Forgot the heavy lift of the Day.

Deadlifts - 5, 5, 5

155#, 245#, 315#