Post by Mister_C on Mar 16, 2011 7:11:42 GMT
Thought I'd start a thread containing all the WODs from the CF Games this year. I'll try to add the WODs in as they're released, by editing them into this post so they're all in one place. If you do a WOD, please post below which WOD you did, when you did it, how you got on, and any impressions you had. Cheers!
So, WOD number 1:
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
Jason Khalipa 7 rounds + 3 snatches, Laurie Galassi 6 rounds + 27 double-unders (25kg).
Post rounds and fractions of rounds completed.
WOD number 2:
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
Paige Nutt 10 rounds + 9 deadlift (100lbs).
Note that the women's weight for the deadlifts is 100 pounds. For the pushups, the chest must touch the floor and the hands must be lifted off the floor.
WOD number 3
Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk
Heather Bergeron 29 rounds (58 reps), Pat Sherwood 22 rounds + 1 clean (45 reps).
Women's weight is 50kg.
WOD number 4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
Cherie Chan 0 rounds + 5 muscle-ups (90lbs, 95 reps), Rory McKernan 0 rounds + 4 muscle-ups (94 reps).
Women's weight on the OHS is 90 pounds.
WOD number 5
Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball
Women's weights are 45kg for the cleans, 6kg for the wall ball.
WOD number 6
Complete as many reps as possible in 7 minutes following rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the
round of 21, go on to 24. If you complete 24,
Weight for the thrusters is 45kg for men, 30kg for women.
So, WOD number 1:
Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches
The Power snatch loads are as follows:
Men and Masters Men 45-49, 50-54: 75lbs/35kg
Women and Masters Women 45-54: 55lbs/25kg
Masters Men 55-59, 60+: 65lbs/30kg
Masters Women 55-59, 60+: 45lbs/20kg
Jason Khalipa 7 rounds + 3 snatches, Laurie Galassi 6 rounds + 27 double-unders (25kg).
Post rounds and fractions of rounds completed.
WOD number 2:
Complete as many rounds and reps as possible in 15 minutes of:
155 pound Deadlift, 9 reps
12 Push-ups
15 Box jumps, 24" box
Paige Nutt 10 rounds + 9 deadlift (100lbs).
Note that the women's weight for the deadlifts is 100 pounds. For the pushups, the chest must touch the floor and the hands must be lifted off the floor.
WOD number 3
Complete as many rounds and reps as possible in 5 minutes of:
165 pound Squat clean
165 pound Jerk
Heather Bergeron 29 rounds (58 reps), Pat Sherwood 22 rounds + 1 clean (45 reps).
Women's weight is 50kg.
WOD number 4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
120 pound Overhead squat, 30 reps
10 Muscle-ups
Cherie Chan 0 rounds + 5 muscle-ups (90lbs, 95 reps), Rory McKernan 0 rounds + 4 muscle-ups (94 reps).
Women's weight on the OHS is 90 pounds.
WOD number 5
Complete as many rounds and reps in 20 minutes of:
145 pound Power clean, 5 reps
10 Toes to bar
15 Wall ball shots, 20 pound ball
Women's weights are 45kg for the cleans, 6kg for the wall ball.
WOD number 6
Complete as many reps as possible in 7 minutes following rep scheme below:
3 Barbell Thrusters
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups...
This is a timed workout. If you complete the
round of 21, go on to 24. If you complete 24,
Weight for the thrusters is 45kg for men, 30kg for women.