2012 Games Open WOD 12.2

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

View the full workout description

"Efficiency Tips: The Snatch" free CrossFit Journal video, preview - [wmv] [mov]

Vintage Snatch - Yeah, if your grandpa was cool, he probably snatched at some point.

Skill/Strength: Front Squats

WOD: 

Row 500m
Run 400m
50 Double-Unders

Three rounds, each separately timed with a five minute break in-between. Post all three scores to comments. 

CrossFit Games Update: Open Week 1 - video [wmv] [mov] [HD mov]

Skill/Strength: none

WOD: "The Filthy Fifty"

For time:
50 Box jumps (24"/20")
50 Jumping pull-ups
50 Kettlebell swings (35/25)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45/33)
50 Back extensions
50 Wall ball shots (20/14)
50 Burpees
50 Double unders
Post time to comments.

I have two York Squat Stands left that I am selling for $100 each (purchaced for $280 each).  They are in good condition and would be excellent for use in a garage or home gym.  Call 918-850-5069 if interested.

Skill/Strength: Run 1 mile for time.

WOD: "Diane"

Deadlift (225/135)
Handstand push-ups
21-15-9 reps, for time.

Amanda hitting a new PR on her Deadlift last week!

Rest Day!

A few competitors are going to meet at the gym today at 2pm to take another stab at the 12.1 WOD if you'd like to come!

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Ian, grinding through an impressive 114 reps on yesterday's 12.1 WOD

2012 CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.1 workout instructions and demo - video [wmv] [mov] [HD mov]

Workout video demo with Katie Hogan - video [wmv] [mov] [HD mov]

Kristan Clever 128 reps, Rebecca Voigt 107 reps, Katie Hogan 91 reps.

Attention all:

1. The first Open WOD is going to be posted worldwide today.  I would like to have a 30 minute meeting for all competitors, judges and volunteers tonight at 7pm.  In this meeting we will finalize all volunteer and judge positions and a master Opens email list will be made.  Also, we can begin partnering athletes and judges and get a head start on the Thurs/Sat/Sun validation times.  I know it's not much notice, but please try to make it!

2. Due to this important meeting, the 7pm FREE Intro class will be bumped to 7:30pm  Thanks!

3. If you are a competitor and plan to be validated Thursday, I would recommend taking today off training or doing something easy, like "yogging".

Skill/Strength: none, foam roll/lacross ball instead

WOD:

Run 400 meters
21 Deadlifts (185/123)
Run 400 meters
15 Deadlifts
Run 400 meters
9 Deadlifts

Attention all:

1. Reminder that this week (Tu-Th-Sat) marks the last week of our NextGen CrossFit Kids! classes for a while.  Please make it a point to thank Coach Julie for all of the hard work she's poured into our kids!

2. The 2012 CrossFit Open is upon us!  As most of you know, the Open is the precursor to North Central Regionals in Chicago and ultimately the 2012 Reebok CrossFit Games in Los Angeles!  The Open WOD's will be announced worldwide each Wednesday for the next five weeks.  Next Generation CrossFit will program the WOD for all members to do each Thursday.  Currently, we have 25 competitors who have signed up to compete (if you've been on the fence, registration closes Wednesday so do it NOW!)  

3. Competitors: All competitors will need to have a judge scoring them for each WOD to be validated and entered into a worldwide scoring system. You may do this on Thursday (appointment only - I can't validate during the hours I coach classes), Saturday (each half hour between 11:30-1:30) or Sunday (appointment only).  You may do the workout a second time if you're not happy with your time.  We are asking every competitor to give his/her judge five bucks for the time taken out of their day to validate your workout.  If the trainer wishes, they can drop the five-spot to the "Regionals" pot to help get our NextGen team to Regionals in Chicago.

4. This is a crazy, "work every day for the next five weeks" time for me.  I will need some volunteers to help out with all the details of our in-house Open competitions.  Please call, text, or email if interested!

5. This time of year is the BEST!  Expect every Thursday and Saturday to be HIGH energy.  If you are not competing this year, please consider finding out when your favorite athletes are going to be competing and coming to the gym to cheer them on during that time.

6.  Good luck to all of the other Oklahoma CF gyms and their athletes this year!

Skill/Strength: Jerks or Muscle-ups

WOD:

Seven rounds for time of:
1 Rope climb, 15 ft.
10 Wallball shots, (20/14)
15 Kettlebell swings, (55/35)
20 Double-unders

Post time to comments.

The "2012 Exile Open" warmup area.

Skill/Strength: Cleans or Rope Climb

WOD:

10 Handstand push-ups
20 Wall ball shots, (20/14)
30 Toes-to-bar
40 Power cleans, (135/95)
50 Burpees
60 Sumo deadlift high-pull, (75/45)
For time.

Compare to Monday, August 1st, 2011

Very interesting changes to the CF Games Open "Teams" format

Sarah's apporoach and execution of the Clean and Jerk

Rest Day!

Great job to Sarah and Eric (competing for their first times) this weekend at the 2012 Exile Open Weightlifting competition!  Way to go!!!

9am: Free Intro Class
(NextGen CF Kids! is cancelled today, due to Julie being out of town)

10am: Members WOD

For time:
5 Snatch (95/65)
5 Clean and Jerks (95/65)
5 Snatch 
5 Clean and Jerks
5 Snatch 
5 Clean and Jerks

Snatches need to be full squat snatches.  Cleans need to be full squat cleans and there must be a discernable pause before finishing with a Split Jerk.

11am: Competitors WOD

Challengers set weights at 135/95

Skill/Strength: Shoulder Press or HSPU

WOD: "Brenton"

Five rounds for time of:
Bear crawl, 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Compare to Tuesday, November 9th, 2010 and Saturday, August 13th, 2011

Skill/Strength: Bench Press or Ring Pushups

WOD: 
Kettlebell or Dumbbell Thrusters
Toes to bar
21-15-9 reps for time.
Post time and loads to comments.

Skill/Strength: Front Squats, 3x3 @ 85% or Pistols VT

WOD:

Row 1000m
50 Kettlebell Swings (55/35)
Run 500m
50 Wallballs (20/14)
250 Double-unders
50 Box Jumps (20"/16")
For time. 

Skill/Strength: Overhead Squats or GHD Situps

WOD: "Team Trevor"...(wmv)(mov)
Team up with three others and complete the following for time:
300 Pullups
400 Pushups
500 Situps
600 Squats
This is a team effort for accumulative reps. 
Only two teams members can exercise at a time.  
All reps must be completed before moving on to the next movement 
(i.e. finish all pull ups before moving on to the push ups). 

Johnny Bunn's 40lbs in 4 months.  Think that's cool?  You should see his Muscle-ups!

Skill/Strength: 
Barbell Lunges
10-10-10-10 

WOD: 
Push Press 
2-2-2-2-2-2 reps

Rest Day!

9am: Free Intro Class and NextGen CF Kids!

10am: Members WOD

Max Double-unders on the minute for 10 minutes (30sec.on/:30sec off )

Then...

Three rounds for time of:
10 Squat cleans (95/65)
20 Box jumps (20"/16")

11am: Competitors WOD

(135/95)
(24"/20")

Strength/Skill: Hang Snatch

WOD: "Wall-Lynne-Balls"

Five rounds for max reps of:

Bench Press (bodyweight)
Wallballs (20/14)

Post reps for both exercises for all rounds.  There is no time component between rounds.

Reminder to all NextGen competitors for this year's Open, to please register and remember to put your name under the NextGeneration CrossFit Team.  You can register on the link to the right.

What are the CrossFit Games? video

Skill/Strength: Extended Handstand Pushup and Muscle-up warmup

WOD: "Nate"

Complete as many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Pushups
8 Kettlebell Swings (70/55)
Post rounds completed to comments. 

Skill/Strength: Run 1 mile for time.

WOD: Deadlift

5-5-5-3-3-3-1-1-1

"I just saying in my head, fight, fight, fight, keep fighting..." - Camille LeBlanc-Bazinet

Skill/Strength: Russian leans

WOD: "Rooster"

10 Burpees
20 Double-unders
Ten rounds for time.

Skill/Strength: GHD work

WOD: 2010 South Central Sectionals WOD #1

Three rounds for time of:
Row 500m
10 Squat Cleans to Overhead (135/83)
10 Pullups (Strict or Kipping - no Butterfly)
20 minute time limit. 

2010 South Central Sectionals - Tulsa, OK hosted by Next Generation CrossFit
Competition results here

Check out this video Johnny Bunn made of the 3 events!

Rest Day!

For your rest day viewing pleasure:  
The dumbest fight scene I have ever seen in my entire life.

9am: Free Intro Class and NextGen CF Kids!

10am: Members WOD

Complete as many rounds as possible in 12 min. of:
Run 175m
5 Deadlifts (275/165)
Row 175m 

Rest five minutes, then:

Complete as many rounds as possible in 12 min. of:
Max double-unders unbroken
Max box jumps unbroken (20/16)

Post WOD 1 rounds and WOD 2 rounds/reps to comments.

11am: Competitors Meeting, then WOD

Competitors increase weight to 315/225, box jump height to 24"/20" 

Reebok's Empire State Building WOD

Happy 40th, Luila!  We love you!!!

 Skill/Strength: Muscle-up (volume training) 

WOD:

21-15-9 reps for time:
Toes to Bar
KB Snatch (55/35) 

Registration for the 2012 Open is now live!

CrossFit Games Competition Rulebook

*Reminder that there is no longer an 11:30am Mon-Wed-Fri class.

*Reminder that the 11:30 Tues-Thurs class is permanently moved to 12 noon.

Skill/Strength: Row 500m for time

WOD:

Split snatch 1-1-1-1-1-1-1 reps

"Split Snatch" by Josh Everett, CrossFit Journal preview video [wmv] [mov]