7 Minute AMRAP
Burpees

Standard: Movement begins in the standing position. In the bottom position, your CHEST (some portion between the sternum and neck) and THIGHS must touch the ground. At the top position, you must JUMP and TOUCH an object (pullup bar, ring, etc.) measured 6″ or more above your reach when standing with your arm extended in a straight line over your head. BOTH hands must touch the object.

The rest of standards are explained here:

and here:

http://pd.crossfit.com/games/pdf/G2012_OpenEvent1_GuideScore.pdf

Note: This will be run in heats. After your heat is complete, please stick around and cheer on those who are in the next heats.

All competitors will be judged by a CrossFit Level 1 certified trainer.

All non-competitors will have the option to partner up with someone, L1 certified or not, and those two partners will then judge one another’s workouts, with the coach for the class keeping an eye on everything.

So, show up ready to have some fun and get involved!

If you are not a member of CrossFit Assault but wish to have your score validated by the gym, please contact us to let us know you will be coming. Cost for non-members to have their workout judged and validated at CrossFit Assault will be 10 euro/free for current Special Operations military personnel (KSK, SAS, SEALs, SF, etc.).

If you have your Level 1 certification, please consider volunteering to be a judge for this WOD, and possibly future WODs during the Open.

]]> http://crossfitassault.wordpress.com/2012/02/23/wod-february-25-2012-open-wod-12-1/feed/ 0 salfej http://crossfitassault.wordpress.com/2012/02/23/reebok-crossfit-games-2012-open/ http://crossfitassault.wordpress.com/2012/02/23/reebok-crossfit-games-2012-open/#comments Thu, 23 Feb 2012 11:41:56 +0000 Jason http://crossfitassault.wordpress.com/?p=1808 ]]> It’s that time of year again…time for the Reebok CrossFit Games Open!

Every Saturday for the next 5 weeks we will be programming the Open WODs as part of our regularly scheduled workouts.

The workouts are posted every Wednesday at 5PM PST on the CrossFit Games website, found here:

http://games.crossfit.com/workouts/the-open

If you are competing in the open, your workout can be judged and validated at CrossFit Assault.

For non-members the cost for validating a workout will be 10 Euro.
All non-member, verified current Special Operations personnel (KSK, SAS, SF, SEAL, etc.) can perform the WOD at the gym and have it validated for free.

If you are a non-member who wishes to have your workout validated at the gym, please contact us by 1200 on Friday so that we can arrange for enough Level 1 certified trainers to be there.

If you are not competing, you will still get to participate in all of the fun!
We’ll run these workouts in heats, so that everyone can get the experience of being judged on the WODs if they choose.

Good luck on the Open, we hope to see you all every Saturday for the next 5 weeks!

Then:
Using 75% of 1RM Back Squat
9-6-3 Back Squats
21-15-9 Burpees

Jennifer and Kory

This time, it’s a transfer out, and Jenn and Kory will be leaving us. They’ve both been huge additions to the gym and the local CrossFit community, and we’ll be sad to see them go.

I asked Jenn if she wanted a farewell WOD, and she said anything with burpees and strict pullups…so here you go!

Jenn, Kory, and kids, from the coaches and members of CrossFit Assault, good luck in your new assignment, you’ll be missed!

30 minute AMRAP

400m run with 20kg/15kg plate
30 Burpees
400m run with 20kg/15kg plate
20 Strict/Deadhang Pullups
400m Run with 20kg/15kg plate
10 Box Jumps (30″/24″)

No Kipping on the Pullups!

Then:

“Helen”

3 rounds for time
400m Run
21KB Swings (24/16kg)
12 Pullups

25 minute time cap for Helen

Normal plank
Left Side Plank
Right Side Plank

Then:

3 rounds, rest exactly 3 minutes between each round.
In any order, perform the following movements:
1 Minute Max Effort Ring Pushups
1 Minute Max Effort Situps
1 Minute Max Effort Double Unders
1 Minute Max Calories Rowed

Record total reps/calories completed

Complete 5 Skin the Cats

Then:

Bear Complex

Complete 5 rounds of 7 reps of the following (Choose your own weight, try to increase weight per round):

Power Clean
Front Squat
Push Press
Back Squat
Push Press

7 reps of the entire cycle equals one round.
Do not release or drop the barbell once you begin a round.
Reset for each rep should be touch and go only.
Every time you release or drop the barbell, immediately complete 10 burpees then pick up where you left off.

This is not for time: Rest as needed between rounds.

due to the US holiday on Monday, there wont be a 0600 class.

See you at 0915 or 1800

Cheers

Mike

In teams of 4, with 2 Males and 2 Females, and only 2 team members working at a time, complete the following for time:

4000m relay run
Squat Clean 4200kg
80 Box Jumps, 24″/20″ box
80 Walking lunge steps with 20kg/15kg plate held overhead
80 Box Jumps, 24″/20″ box
Squat Clean 4200kg
4000m relay run

Any two team members may be working at the same time, you do not have to rest and work in set pairs.

For the run, two team members run while the other two rest. A total of 4000m, split in any way between the four team members, must be completed. Each team member must complete at least 400m.

For the Squat Cleans, each team may use only 2 barbells, one for men and one for women. Weights can be adjusted during the WOD as needed, but a total of 4200kg must be lifted twice. Each team member must lift at least 400kg per 4200kg.

Box jumps and walking lung steps are divided amongst the team members as necessary. Each team member must complete at least one rep of the box jumps and walking lunges.

e.g. for the run and squat cleans:

Team = M1, M2, F1, F2
M1 and M2 begin the run. They complete 400m, then stop and F1 and F2 begin running and complete 400m. 1600m have been run.

When the team moves on to the squat cleans, M1 and F2 begin lifting. Once they rest, if their teammates need to add or remove weight, they may do so. It may be easiest to just set a single weight on each barbell (one for men and one for women) that each teammate can complete, but that is up to each team.

This may look complicated, but it’s really not…so just show up and have fun!