Judgment Day

In lieu of a Rest Day Black Box WOD, we’ll be doing the CrossFit Games Open WOD #1 that was announced on Wednesday:

CrossFit Games Open 11.1

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

For a downloadable PDF of the workout, click here.

CrossFit Games Open 11.1 workout instructions – video [wmv] [mov]

Post rounds and fractions of rounds completed to comments.

If you’re still on the fence about competing officially, read Tuesday’s blog post about why you should!

If you do decide to register to compete in the Games Open, please do so before coming into the gym if at all possible. (If you cannot, then come in and we will get you registered on the gym computer as a last resort.)

If you’re still an Elements student but want to take part, you are more than welcome to. (We’ll coach you through the WOD and make sure you can handle it safely.)

We have a shot of winning the Team Challenge, if we can get everyone who has done the Open WOD or will do it today to register!

TODAY’S SCHEDULE:
9am: Games Open WOD
10am: Free Beginners Class / Games Open WOD
11am: Games Open WOD / Kettlebell Skill Review (with Court)
noon: Games Open WOD
1pm: Games Open WOD
2pm: Games Open WOD
3pm: Games Open WOD

ANNOUNCEMENT:
Post-Sectionals WOD brunch/lunch: Come in and do the Sectionals WOD in the morning and join us at Rare (26th and 7th) around 1:30 for brunch/lunch

HAPPY BIRTHDAY, JORDAN!

Come out and compete or we’ll send these tough broads after ya:

(photo courtesy Steven W.)

  • http://allisonbojarski.tumblr.com Allison Bojarski

    Scaling options for today’s workout, courtesy of the CF Brand X forums:

    Big Dawgs and Pack
    As rxd

    Puppies
    Reps remain the same
    Sub PVC-20 pounds

    Sub tuck jumps if you are unable to double under.

  • Sam G

    Kettlebell seminar with Coach Court, it was fun.

    Low bar back squat 3-3-3-3-3-3-3 3 minutes rest between sets

    245-245-245-245-250-245-245

    Front squat 3-3-3-3-3 2 minutes rest between sets

    135-135-135-135-135

    I was really trying to utilize rippetoes book, since I recently finished the chapter on squats, a good hip drive really helps me out of the sticking point.

    And thanks Sara for the compliment it means a lot :-)

  • Mike Mishik

    Great job to everyone that competed today! A lot of impressive showings!

  • Ray Levitt

    I wasn’t able to make it to the Box today. Evidently CFit HQ has granted an extension on completing WOD11.1 — I think until next weekend. If I have that correct, may we still re-do the WOD this week?

    Thanks!
    Ray

  • Matt U.

    JT — 2 abmats, red band for ring dips
    17:30