A.
Rotate through the following movements for 15 minutes at 70-85% effort:
200 Meter Run
10 Double Kettlebell Shoulder to Overhead (16/12 kg KBs)
10 Double Kettlebell Snatch
50-Foot Handstand Walk
B.
Four sets of:
Back Squat x 5 reps @ 75-80% of 1-RM
Rest 2 minutes between sets
C.
“CrossFit Games Open Event 11.6 & 12.5”
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (100/65 lbs)
3 Chest-to-Bar Pull-Ups
6 Thrusters
6 Chest-to-Bar Pull-Ups
9 Thrusters
9 Chest-to-Bar Pull-Ups
12 Thrusters
12 Chest-to-Bar Pull-Ups
15 Thrusters
15 Chest-to-Bar Pull-Ups
18 Thrusters
18 Chest-to-Bar Pull-Ups
21 Thrusters
21 Chest-to-Bar Pull-Ups
If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Scores to beat:
Josh Bridges = 169 reps in 2011
Camille Leblanc-Bazinet = 173 reps in 2012
Rest 5 minutes until the running clock reaches 12:00, and then…
D.
For time:
10 Burpee Box Jump-Overs (24″/20″ – no touch on box)
20 Burpee Box Jump-Overs (land on top of box, then over)
40 Box Jump-Overs (land on top of box, then over)
500 Meter Row
*If you are not interested in competing in the Open, we would advise stepping down from the box jump – the impact on your achillies isn’t worth the risk unless you’re preparing for the movement to be tested in competition.
E.
Three sets of:
60 second Dead Hang
100-Foot Plate Pinch Walk (35/25 lbs)
60 second Dead Hang
20 GHD Sit-Ups
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)
Rest 2 minutes
*If you do not have access to a D-Ball or Sandbag please perform Double Kettlebell Front Racked carry.
Yesterday there was a typhoon so base gym was shut done.
So I I did dottir form yesterday first 9:58
Then
A. Got into 4 th round
B. 315 for all sets
C. 128 reps
D. Done
E. Done
Pretty tired lol
Good job getting this in Justin! Stay safe in the crazy weather! ???
A. Done
B. 365
C. 135 reps 18+9
D. 7:22 not a fan
E. Done
Solid finish to another good week!
A. Done
B. 152Kg x 5reps across all 4 sets
C. 126 reps. UB thrusters and C2B through 15; 9/9 for 18. Strict C2B throughout. This was smooth. Could definitely go faster; took my time in transition.
D. 7:06
E. Done. Subd Vups. Oh that 70Kg sandbag owned me; so tough.
Will work in the garden planting flowers this afternoon as a cool down. ??
Haha! That’s a solid way to finish out a good week. Enjoy!
Oh and that sandbag…my favourite piece of equipment ???
A. Done
B. 205-210-215-215 (75-80%)
C-D. Skipped due to time constraints/prioritizing what my body can handle at 8pm
E. Done using 20kg double kettlebells.
Sometime it’s ok to take some extra rest…be smart and look after yourself! ??
A. 4rd + 8 foot HSW Rx
B. 275#
C. 100 reps
D. E. Skipped
A- done 6 rds
B- 140-150kg
C- up to 18thrusters ub. Shoulda went harder.
D- made up for it. 5:28
E- done
Push the pace, trust your fitness, get comfortable with being uncomfortable ???
Last workout at my first garage gym! Many more to come.
A) done with 24kg
B) kept this light 275 About 60%
C) total:134; 8 into the set of 21 thrusters
D) 8:54 (I’m slow at these…)
E) got to keep moving!
Big score! Nice work dude!
Thus begins Sam’s recovery from vacation
A: done
B: 315 for 3 sets
C: through 18 thrusters, so 108
D: 7:12
He’s back!! Hope you had a good time dude!
Thanks Tino! And yes it was awesome
A) done
B) 275
C) round of 18 complete + 1
127
D) 6:51
A. Done – 3.5 rounds
B. Done at 315
C. 121 reps. Somehow 9+3 was 11 in my mind. So I finished 1 thruster in the “round of 20”.
D. 6:05 – Caught my toes and got absolutely bodied by that 24″ piece of plywood.
E. 1 Round
F. Pancakes with friends, much needed after today ?
??♂️ Hope you’re ok dude
Hahaha, good to go! Just hurt the pride a bit.
Those American pancakes ???
? ?
A: done. Practiced walking to the wall.
B: hip thrusters.
C: 10 reps into the round of 18
D: 6:51
E: done.
B. 230x5x2, 235#x5x2. Beltless and felt easy ?
C. 72 reps RX. 12 reps better than 2 Friday’s ago when I did it as the gym’s WOD.
D. 9:44 RX.
A solid Saturday! Now time to rest ?
Definitely got fitter over the last two weeks 🙂
One of these days I’ll have a normal week again ? Took it easy this week- accident at school and I likely saved some kiddos and then just needed a minute. But- feeling better and My knee is too! ?
Made up yesterday-
A) 175 felt good
B) up to 180
C) 5:31 Rx this was fun
D) done
Hope your weekend is great Tino! ?
You’re alive!!!!!
Hahaha quite literally after this week!
Dude, I’m ready to be back, in a big way! ?
Nice way to finish this week ??
A. Done
B. 265 all
C. 78 (15+3) ?
D. 7:43
E. Done (bye bye grip)
Have a nice weekend everyone!!!
Enjoy your weekend dude!!
A. 3 rounds + run
B up to 125kg
C. 107 reps rx last year 102
D. 7:28rx my jumpers knee for this wod felt like how Antonio brown must feel when he is traded. ?
E did the 100 lunges and wall sit accessory today.
Dr. Joe ??
???
Nice little PR! Solid finish to the week Doc!
A) 3 rounds plus run and 20 reps
B) 285×2, 295, 305
C) 108 reps RX (probably could have gone harder here)
D) 6:40
E) Done, grip destroyer
Don’t be scared to test your fitness and make it hurt a little Patrick! ??
Changed it up for today and decided to workout with some friends. After working out mostly on my own (outside of friends jumping in here and there) for a couple years, it was a welcome change, and I wasn’t too bummed to miss out on 12.5 🙂 A. Did a mash up – did this on the assault runner but alternated clean and jerk with double KB snatches to prime myself for the next workout. HS walk to wall feeling better every time. B. Back racked front lunge instead, racks were being used. Not sure I got enough in here,… Read more »
Good to see you having some fun and training with friends!
Hello!! A) 3 Rounds + run + 20. Did 25 Freestanding Handstand Marching instead of HSW. B) 5 sets of 5x65kg (73%) C) 12 Thrusters + 6 C2b (54reps). C2b is a work in progress and pretty inconsistent, so I’m happy with this. First time doing this one. I wasn’t moving well today, could have push harder and at least finished this round of C2b. Next time ? D) 9:54 , total time 21:54. Did over the bench (20”) the first 10. So hard ?, couldn’t go faster. All step down, everything facing the box. E) Done with 15lb plates… Read more »
It will be interesting to see how this Open workout goes next time if you continue to progress the way you have. Keep up the great work!
It’s easier to improve when you follow a great program and have an amazing coach that teaches you how to enjoy the process, have fun and stay healthy. Thank you so much! ?
Woke up so sore this morning (oh my trapssss) but my struggles on snatches has been eating me a little …
Warmed up snatch balance: 135×3, 145×3, 155×3, 165×2
Quiet focused time for Snatches ….up to 95% (168). My soul really needed that. sometimes during the week things get a little rushed.
Back squats done- 75% across (185)
smoked but probably need the open style wod… C2B hurt my traps/lats so did this with bar facing burpees bc those aren’t great: up to 15+9 thrusters
Ramped up the calories this week but didn’t seem to totally sustain me haha
Looks like you need some more calories then 🙂
Nice work Brooke! Enjoy your rest day. You’ve earned it!
A. Done 4 rounds + run + kb stuff
B. No squat mixed in yoke carries in part E
C. RX 141 reps – 15 thrusters into 21 round wasn’t moving great this AM – think this was right around my open score which I will take since I wasn’t destroyed after like then..definitely have more though
D. Rest to 12:00
RX 5:56
Total time 17:56
E. Done
Pretty solid considering the volume this week! Nice work dude!