“Fight Gone Bad”

Five rounds of:

• Wall Ball @ 9k ball, 10 ft target (max reps)
• Sumo Deadlift High-pull @ 30k (max reps)
• Box Jump, 20″ box (max reps)
• Push Press @ 30k (max reps)
• Row (max calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

2009 CrossFit Games “Fight Gone Bad” Rankings – [Male] [Female].

• 30 x Handstand Push-ups
• 40 x Pull-ups
• 50 x Kettlebell Swings @ 24k(male)/16k(female)
• 60 x Sit-ups
• 70 x Burpees

Post time to comments.

Register for the CrossFit Games Open 1012 - http://games.crossfit.com/mygames

(a). Strict Pull-ups, max reps

(b). for time:

• 50 x Squats
• Row 400m

Rest as needed between rounds

Post reps for (a) and times for (b) in each round to comments.

NorCal Affiliate Owners Plan for the Open – video [wmv] [mov] [HD mov]

Register for the CrossFit Games Open 1012 - http://games.crossfit.com/mygames

———————————————————————————————————————————————————-

For time:

• Run 1.6k
• Row 200m
• 20 x Toes to Bar
• Run 800m
• Row 200m
• 20 x Toes to Bar
• Run 1.6k
• Row 200m
• 20 x Toes to Bar

Post time to comments.

Register for the CrossFit Games Open 1012 - http://games.crossfit.com/mygames

]]> http://www.bodytoburn.com.au/crossfit/2012/02/wod-020212/feed/ 0 http://www.bodytoburn.com.au/crossfit/2012/02/wod-010212/ http://www.bodytoburn.com.au/crossfit/2012/02/wod-010212/#comments Wed, 01 Feb 2012 05:55:20 +0000 admin http://www.bodytoburn.com.au/crossfit/?p=5768 Workout #1

• Overhead Squat 3-3-3-3-3

Post loads to comments.

Workout #2

” 7′s “

AMRAP in 7 min:

• 7 x Overhead Squat @ 40k(male)/30k(female)
• 7 x Burpees

Rest 7 minutes, and then perform again.

Post rounds completed to comments.

Jason MacDonald Plans for the Open – video [wmv] [mov] [HD mov]

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.

• Row 500m
• 30 x Burpees

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]

• 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.

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]