CrossFit Games Open Sectional WOD 11.6

WOD

AMRAP in 7 min of;

Complete in multiples of 3,6,9,12,15,18, etc...(scale the movements to capacity.Movement standards are complete squat during the thruster with the hip crease below the knees during the squat, full extension overhead during the overhead portion of the thruster and chest touching bar on pull-ups and then down to full extension of the arms between reps)

Thrusters 100/65

Chest to Bar Pull-Ups 

Post the number of total reps completed 

Coach C overseeing class

Congrats to all the athletes that completed the Sectional Games WOD's. This was no easy task! It was a great opportunity to see what we all had in our tanks and what we need to work on. 

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Open Sectionals WOD 11.5

WOD

Open Sectionals WOD 11.5:

AMRAP 20 minutes:

Power clean (145/100) 5 reps

Toes to bar 10 reps

Wall ball (20/14) 15 reps

Every rep counts!  Post rounds and reps to comments.

Comments

Corey commented on 23-Apr-2011 04:01 PM

Sectional wod - 10 rounds as rx'd. Ouch.

Craig commented on 23-Apr-2011 09:12 PM

Way to get it, Corey! Looks like your planning paid off. I got through 6 rounds + 5 WB, and that was doing knees to elbows after the first round. Don't quite have the core and arm strength for toes to bar.

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Open Sectional WOD 11.4

AMRAP in 10 min of:

Bar Facing Burpees 60 reps

Overhead Squats 30 reps 120/90 lbs

Muscle-Ups 10 reps (scale muscle-ups if needed to ring pull-ups and ring dips 1:3)

Post rounds and reps to comments

All life is an experiment. The more experiments you make the better.

Ralph Waldo Emerson

Comments

Tina Neuwirth commented on 15-Apr-2011 09:42 AM

Congrats to Ben, my loan brave AM participant this AM! Way to give it your all! I also attempted this beast, and like I told Ben, sometimes you make something out to be so bad that once you do it, it couldn't possibly be as bad as you thought! Did 60 +
30. Tried the OHS at 85# but just could not confidently lock out after those burpees, so I scaled further to 75#, still a great work out! Congrats to those who did this WOD already. I saw some pretty legit numbers, Rx'd!

Ben Coad commented on 15-Apr-2011 02:30 PM

Heck of a wod this morning. Got through all the burpees and OH squats at 85 lbs. Definitely worked up a major sweat!

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Power Snatch 3x5

WOD

Dynamic mobility before the WOD, Burgener Warm-up

Power Snatch 3x5 (work on speed through the middle and fast elbow turnover)

Rest

Two rounds for time of;

Row 750 meters

Air squats 100 reps

Post time to comments

Love me some burpees!

Speaking of burpees, did you see the Open Sectionals WOD 11.4? Wow, here it is. Ten minute AMRAP, 60 bar facing burpees, 120/90 lbs Overhead Squats 30 reps, and 10 muscle-ups. This one ought to be fun. Remember what an incredible resource we have in the nutrition blog. Check it often as Missy posts a new blog at least twice a week. Happy reading!

Comments

Charlie commented on 13-Apr-2011 07:37 AM

that is a sick sectional wod! lucky we had the muscle up practice yesterday

Corey commented on 13-Apr-2011 11:19 AM

Tru dat, Charlie. The practice will help, assuming we get that to the MU's! They are definitely looking to thin the herd. Wods getting tougher.

Tina Neuwirth commented on 13-Apr-2011 03:28 PM

Good luck on the sectional WOD to everyone! That definitely looks tough! Today I did the posted WOD (with some modification for time). Power Snatch 3-3-3-3-3: 55-65-75-85-90. Instead of the posted MetCon, we did 2 rounds 500 m row, 50 squats: 6:43. Definitely
would have been 15+ mins. for the full thing! Enjoy evening crew!

Michele commented on 13-Apr-2011 06:28 PM

Snatch 25-35-45-55-55 Metcon: 13:32 Tina, I'll bet you would have done it sub-10' for sure!

Charlie commented on 13-Apr-2011 08:20 PM

snatch 95-115-125-125-125(1)-95(4) metcon 10:29 nice work on sectional wod everyone...looks scary

Tina Neuwirth commented on 14-Apr-2011 07:04 AM

Thanks for the vote of confidence Michele. Maybe it would have been more like 10-12, but I definitely think things would have slowed down if I'd have had to row that extra 250!

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Sectional WOD 11.3

AMRAP in 5 minutes of;

Squat Clean at 165/110 lbs

Jerk at 165/110 lbs

Scale to capacity to insure good movement criteria

Post reps to comments (each movement counts as one rep, so one complete cycle is 2 reps)

Erin OHS @ 115 for 3 reps, PR!

Comments

Charlie commented on 06-Apr-2011 07:47 AM

warm up to sectionals-scaled to 135#/17 reps. very pleased, considering that i couldn't even clean 135# one time a year ago let alone put it overhead...thanks, crossfit! 165# will definitely seperate the men from the boys.

Tina Neuwirth commented on 06-Apr-2011 01:54 PM

Charlie, nice! I agree, and 110# will separate the girls from the women too! Erin, I heard you rocked out a few rounds at 110# today, good job! I tried it today too. I got one round at 110#, then had to scale to 105# and did 5 more. After that, I did 15
reps at 85# to work on the movement. It sure felt light after doing 110#! I was hoping to get more rounds, but 110# has always been a mental thing for me. I have PR'd my clean at 125# and my jerk at 135# in the past, but it has been a while. I'll just keep
working my way back! Good luck to everyone else doing this WOD for the sectionals.

Charlie commented on 06-Apr-2011 06:28 PM

track work while waiting to pick my daughter up from softball practice: 1600m-5:58.9, 800m-2:49.8, 400m-1:12.4 goal is to break a minute in the 400m this year...got a long way to go

Charlie commented on 06-Apr-2011 06:28 PM

track work while waiting to pick my daughter up from softball practice: 1600m-5:58.9, 800m-2:49.8, 400m-1:12.4 goal is to break a minute in the 400m this year...got a long way to go

Candace commented on 06-Apr-2011 08:39 PM

Sectional wod Rxd: 15 rounds / 30 reps. However you want to read it. I was finally happy we got a strength WOD!!! Watching Corey and Reed do it scared me! They were pushing through it like champs. Y'all are awesome!! Jake, great form today! Wish u were
a competitor. Sorry clayton didnt count your reps....u tore through 'em See everyone Friday!

Tina Neuwirth commented on 06-Apr-2011 08:50 PM

Candace, awesome! You go girl! Nice numbers! I watched a video w/ D today of one of the CF ladies get 29 rounds...unreal! It is pretty cool to have one of the ladies in our gym get some darn respectable numbers! It is also pretty cool that we have multiple
ladies that can lift that kind of weight, especially when that was recently a PR for several of you guys! Awesome...can't wait to hear others numbers...where is everyone on the blog?

Reed commented on 06-Apr-2011 09:16 PM

Sectional wod: 9 rds plus 1 squat clean. So much heavier than I thought. Im not sure which group that puts me in, boys or men, but I was thinking about that on every lift.

Jacob Eaton commented on 07-Apr-2011 08:49 AM

Very impressed Candance! You stayed focus and knocked out 15 reps great job! Reed also great job that is no lightweight! For me its Fitness For Life so im in no hurry. I will say that everyone at the box MOTIVATES me and thats what drives me in life, that
positive Motivation! Great job everyone!

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CrossFit Open Sectionals WOD 11.2

Dynamic mobility before the WOD

WOD 11.2

AMRAP in 15 minutes of;

Deadlift 9 reps 155/100

Push-ups 12 reps (games standard's movement with hands lifted off floor in between reps at the bottom of the movement and straight plank position in body)

Box jumps 15 reps 24/20 (full hip extension at the top of the movement)

Scale to capacity and keep Rx or scaled movement clean

Post rounds to comments

This is a great opportunity to have some fun and do a WOD that athletes all over the world are doing! It doesn't matter whether you are registered for the games or not. Post your rounds and scaling to the blog after performing today. Tell other members what was the hardest part of the WOD to you? Just do it! 

Comments

Tina Neuwirth commented on 01-Apr-2011 08:11 AM

Way to go everyone this AM! It was great to see Chris in the gym...always good to see a former patient making the leap to higher levels of performance! Erin, way to go competing in the sectional WOD today...you really are looking like a real crossfitting
woman! Nice job to Ben on the big box and Ben and Doug on the DLs as Rx'd! I did a 1000 m row (kind of a tempo row): 4:23 (though that is only 2 seconds slower than my best time). OHS 3-3-3-3-3: 65-85-95-105-115(f). I am getting used to be disappointed right
now. 105 is my previous PR but the OHS actually felt easy. I just had a confidence problem getting more weight overhead this AM! :( Then I did 100 weighted sit ups with a 15# KB at my chest. Surprisingly, that felt pretty good: 3:03.

Candace commented on 01-Apr-2011 08:37 AM

DL were my rest, my arms were ginving out on pushups by round 3, and box jumps made me wanna puke! Other than that, I had a blast!

Tina Neuwirth commented on 01-Apr-2011 09:09 AM

I totally agree with you, Candace! The DLs were light enough to be the "rest" on that WOD for sure! Great job, by the way!

Erin commented on 01-Apr-2011 09:25 AM

5rds plus 8 push ups. My arms were toast! Steady and consistent on the box jumps worked well for me. I didn't let my self get worried about doing them fast so my head didn't get in the way. All in all I actually enjoyed this one. Feels good! Thanks for
the encouragement, Tina! Way to go, guys!

Ben Coad commented on 01-Apr-2011 09:03 PM

To me this WOD was all about pacing yourself. I thought the box jumps would be the worst, but I took them at a reasonable pace and they weren't too bad. It was a fun WOD though! 5 rounds plus 12 push ups as rx'd

Shannon commented on 01-Apr-2011 10:24 PM

THe push ups were for sure the killer for me, which I expected. Like everyone else, I felt like the deadlifts were a time to catch my breath and box jumps were done fairly easily. I really had to buckle down and force myself to keep going on the push ups.
This is for sure a mental WOD and all about keeping a consistent pace. Good luck for everyone doing this in the morning. 7 round plus 5 deadlifts. Thank you to everyone who cheered me on!

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