WOD 3/16/11

CrossFit Games Open

AMRAP in 10 minutes of:
30 Double-unders
15 Power snatches

The Power snatch loads:
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

Courtesy of CrossFit HQ

10 replies

coachcanadan says:
03/16/2011 at 9:41 AM

BRING IT!!!
Reply
Evan B says:
03/16/2011 at 9:44 AM

500m row: 1:40

21-15-9 of 24kg KB swing/pushup/situp: 4:44

10min AMRAP of 20 DU/10 power snatch @ 75#: 5 snatches short of 5 rounds

7 RFT: 10 20# wallball/10 pullup: 9:59

Tabata air squat: 132

Overall felt pretty good. I think I could have done better on the AMRAP, but my DUs are still pretty slow.
Reply
Tammyli says:
03/16/2011 at 10:37 AM

500m Row: 2:39
21/15/9 KBS/Sit Ups/Push Ups: 6:27 16k
AMRAP in 10 Minutes of Opens WOD: 30 Du’s/15 Power Snatches @ 50lbs
3 Completed Rounds !!!!!!!!!!!!!
7 RFT of 10 Each: Wall Ball @ 12lbs/ Assisted Band Pull Ups: 9:11

What a Day!! I am loving it
Reply
Cahill says:
03/16/2011 at 11:04 AM

500m Row= 1:50
21/15/9 KB – push up- sit up 4:56
10 minute AMRAP 20 DU’s 10 Power snatches- 5 rounds
7 Rounds- 10 wall balls/ pull ups 10:55* I kipped and used a slight push off the floor
94 tabata squats.
tired , good work out … thanks to tammy for purposely keeping Izzy from getting up on time
Reply
coachcanadan says:
03/16/2011 at 1:41 PM

Whew. BRUTAL first wod.

Games WOD as Rx’d: 4 rounds + 30 DUs + 9 power snatches. 6 snatches short of five rounds.

7 RFT of 10 wallball (20#) + 10 burpees = 12:32

HSPUs. Ugh. I’m KILLED from Murph yesterday and the Games wod today. LOVE IT!!!

Coach Dan
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gilliebean says:
03/16/2011 at 2:10 PM

Wassah…

500 METER ROW: 2:33

– I know I can do better, but form still isn’t solid.

AMRAP in 10 minutes of modified WOD: 20 DUs / 10 power snatches @ 35 lbs: 3 rounds + 13 DUs

– I’m still doing broken DUs but I’m down to one single for every double now. Yay!

TABATA AIR SQUATS – 119 total

Coach CanaDan told me to turn my knees out further somewhere around my fourth round and that changed how my muscles were working and nearly took me out! But I rebounded. I’m pretty sure this is better than the first time I did these. Yay!

I’m glad I’m planning on staying inside tomorrow. 😉
Reply
Marina says:
03/16/2011 at 7:43 PM

I am beat up!!! after today and yesterday’s Murph…

500m row – 2:05

21/15/9 for time – KBS + pushups + situps = 4:18 (unbroken pushups)

10 mins: 20DU/10snatch (used #55 bar) = 3 rounds + 20DU + 4 snatch

7 RFT: 10 wallball (#12 ball) /10pullups (banded) = 6:46

thank God tomorrow is rest day!! whewww… :p
Reply
Ryan Brown says:
03/16/2011 at 9:15 PM

500m row –1:38 pr
21/15/9 for time – 53# KBS + pushups + situps = 3:05
Open WOD 30 DU 15 Snatch 10 min AMRAP
4 Rounds 30 DU 1 Snatch
DU’S need work!
16 HSPU’S

Upper body needs ice pack!
Reply
Jes King says:
03/16/2011 at 9:19 PM

500m row: 2:08

21-15-9 of KB swing/pushup/situp: 4:54

10min AMRAP of 20 DU/10 power snatch @ 35#: 5 rounds

7 RFT: 10 of 14# wallball/10 band assisted pullups: 10:01

Tabata air squat: 152
Reply
Cory OBrien says:
03/16/2011 at 9:43 PM

So beat tonight and I felt it during the WOD.

4 rounds + 30 DU + 3 Snatches = 213

16 Hallway HSPU…still unbroken.
Reply