20 min AMRAP:
It’s a ‘choose your own adventure’. Begin at ‘Start’ and work your way through the WOD. Every box you complete is worth one point.
The first level is upper body gymnastics. Choose one of the four options. Once complete, choose one option from the squat clean and jerk. Once complete, choose one option from the skipping. Then go back to the start. You can take a different path each time. Every box you complete is one point, so we’re counting boxes completed, not reps. However we will be counting what percentage of a partial box that was completed at the end.
Standards:
Jumping ring pull-ups: Bottom of rings set at midpoint of wrist and elbow. Arms straight at the bottom, chin above the bottom of the rings at the top.
HR push-ups with snake: Chest to ground hand release push-ups. Legs and knees ARE permitted to touch the ground and snaking is allowed.
Ring pull-ups: Rings set at any height. Arms straight at the bottom, chin above the bottom of the rings at the top.
HR push-ups (strict): Chest to ground, hand release, push back to top. Knees and quads NOT permitted to touch the ground.
Chest to ring pull-ups: Rings set at any height. Arms straight at the bottom, chest (below the clavicle/collar bone) touching the rings (not hands) at the top.
Ring Dips: Begin at the top of the rep. Lower until shoulder drops below elbows, lock out at the top.
Muscle-ups:Rings set at any height, but cannot jump from the ground to assist with the movement. Arms must be straight at the bottom of the rep (turn-out not required). Any grip on the rings is permitted. Full lockout at the top.
Squat clean and jerk: Weight taken from ground, through a full squat (hips below knees) into an overhead lockout (knees/hips/elbow locked and ears in front of arms). If small plates/no plates are used, build up two platforms to match the height the bar would sit is plates were being used.
Single Skips: Forward rotations, rope passing under feet once = one rep.
Double unders: Forward rotations, rope passing under feet twice = one rep.
Triple unders: Forward rotations, rope passing under feet three times = one rep.
Scoring:
For every box you complete count as one point. If you complete a partial box at the end and not finish it then we are counting what percentage you completed of that box not reps.
E.G. – finish 6 boxes over all plus 9 chest to rings pullups your score will be the following:
9/18 total reps for that box = 0.50 (round up to 2 decimal places) So your score is the following 6.50
As each box differs in complexity and reps we are using the percentage of the last box you completed to make the scoring system a level playing field for all.
Post score to comments.
Five rounds of:
Rest as needed between rounds
Post time for each round to comments.
“Pull-Up Virtuosity: Part 1” with Laurie Galassi, CrossFit Journal preview video [wmv] [mov]
Outlaw CrossFit Plans for the Open – video [wmv] [mov]
WOD Clean and Jerk 1-1-1-1-1-1-1 reps with Michael Lynch and Eric O’Connor – video [wmv] [mov] [HD mov]
Workout #1
- Front Squats 2-2-2-2-2-2-2
Post load to comments.
Workout #2
Seven rounds for time of:
- 7 x Front Squat @ 75k(male)/50k(female)
- 7 x Chest-to-bar Pull-ups
Jason Khalipa 3:23, Neal Maddox 3:48.
Post time to comments.
“Elizabeth”
21-15-9 reps of:
- Squat Cleans @ 60k(male)/40k(female)
- Ring Dips
Post time to comments.
WOD Demo from the Level 1 Course at CrossFit Oahu – video [wmv] [mov]
CrossFit EST on today’s WOD – video [wmv] [mov]
WOD 8 x 400m Run with Brian MacKenzie by Again Faster Equipment – video [wmv] [mov]
Complete as many rounds as possible in 20 minutes of:
- Small Block Run/Run 400m with Sandbags
- 9 x Deadlift @ 60k(male)/40k(female)
- 7 x Power Cleans @ 60k(male)/40k(female)
- 5 x Clean & Jerk @ 60k(male)/40k(female)
- 20 x Burpees
Sandbag weight:
Male (2 x 15k sandbags)
Female (1 x 15k & 1 x 7.5k sandbags)
Post rounds completed to comments.
Three rounds of:
- Wall ball – 42, 30, 18 reps
- Pull-ups – 21, 15, 9 reps
Wall ball standard: Mens: At least 9kg to 10 foot. Womens: At least 6kg to 9 foot.
Some part of the ball must touch on or above the line/target. to be dropped – must be caught for rep to count. Full squat, hip crease below en you pick up the ball it must be taken through a full squat clean first, ie: the d before dropping into the squat.
Pull-up standard:
Arms straight at the bottom, chin above horizontal plane of the top of the bar at the top. Can substitute triple the number of jumping pull-ups. Standard is bar at midpoint of elbows and wrist at the bottom and chin over the bar at the top. Arms straight before each jump.
Post time to comments.
“History of the CrossFit Games” – video [wmv] [mov] [HD mov]
WOD Press 2-2-2-2-2-2-2-2-2-2 with Potomac CrossFit – video [wmv] [mov]
Four rounds of (a) + (b):
(a). Thrusters, 5 reps
(b). 3 min AMRAP:
Rest as needed between rounds
Post load for (a) and reps for (b) in each round to comments.
“Rankel”
Complete as many rounds as possible in 20 minutes of:
- 6 x Deadlift @ 100k(male)/70k(female)
- 7 x Burpee Pull-ups
- 10 x Kettlebell swings @ 32k(male)/24k(female)
- Small Block Run/Run 200m
Kristan Clever 7 rounds + 10 KBS (155lb dead, 1.5 pood KB), Josh Everett 7 rounds + 2 KBS, Karianne Dickson 7 rounds + 5 burpee PU (155lb dead, 1.5 pood KB), Rebecca Voigt 7 rounds + 5 burpee PU (155lb dead, 1.5 pood KB), Miranda Oldroyd 7 rounds (100lb DB dead, 50lb DB swing).
Post rounds completed to comments.
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
- Thrusters @ 42.5k
- Pull-ups
Post time to comments.
Mel Ockerby’s 2:38 “Fran” at the 2011 Reebok CrossFit Games – video [wmv] [mov]
EJ (age 10) on today’s WOD – video [wmv] [mov]
From the Vault:
Annie vs. Greg, “Fran”, December 2005 – video [wmv] [mov]
San Diego Level 1 “Fran”, July 2006 – video [wmv] [mov]
Santa Cruz Level 1 “Fran”, June 2008 – video [wmv] [mov]
Workout #1
Three rounds of:
Rest as needed between rounds
Post time for each round to comments.
Workout #2
For time of:
- 50 x Double-unders
- 25 x Ring Push-ups
- 40 x Double-unders
- 20 x Ring Push-ups
- 30 x Double-unders
- 15 x Ring Push-ups
- 20 x Double-unders
- 10 x Ring Push-ups
- 10 x Double-unders
- 5 x Ring Push-ups
Post time to comments.
5 rounds of:
- Squat Clean, 5 reps
- Ring Push-ups, max reps in 1 minutes
Rest as needed between rounds.
Post load for Squat Clean and reps for Ring Push-ups in each round to comments.
Check out the 2012 Reebok CrossFit Games Beta Site.
”Split Snatch” by Josh Everett, CrossFit Journal preview video [wmv] [mov]
WOD Demo with Coach Mike Burgener by Again Faster Equipment – video [wmv] [mov]
Workout #1
Three rounds of:
Rest as needed between rounds
Post time for each round to comments.
Workout #2
For time of:
- 50 x squats
- 25 x Ring Dips
- 40 x squats
- 20 x Ring Dips
- 30 x squats
- 15 x Ring Dips
- 20 x squats
- 10 x Ring Dips
- 10 x squats
- 5 x Ring Dips
Post time to comments.
