WODs Thu. Mar. 22 through Sat. Mar. 24

March 21st, 2012
by:

This is the 5th and final week of the CrossFit Open!

Our WODs will be the same for Thursday, Friday and Saturday. We hope that the CrossFit Open has been a challenging and rewarding experience for all – whether you enrolled on the Main Games Site or just did the WODs. We hope that you’ve used these 3 days in a row formats to their full advantage by testing yourself mentally and taking the time to really improve the skills involved in that week’s Open WOD. It is our hope that this has been a fun challenge and something that has pushed everyone a little further. This is the final week! Congratulations to all that have done all five WODs.

For those of you that have signed up for the CrossFit open we’ll run things again like the last four weeks: Come in for any of our regular scheduled classes, warm-up on your own, practice some of the WOD movements as needed, and setup all the necessary gear. When you are ready to do the Open WOD tell us and we will judge/time you. We will record when you did your WOD, who judged you and your time for our records . You’ll need to post your time on the CrossFit Games website by Sunday 7pm CT (5pm PT). We will then validate your results. You can do the WOD more than once to improve your times. We’ll judge you up to once per day (Thursday, Friday and Saturday).

For those of you that have not signed up for the CrossFit games, you can choose to do the Open WOD, a scaled version or the Basics version. We will not be doing Skillwork or the 5-3-1 Strength program on these days. This will allow you to warm-up on your own, practice something you choose, and allow us more time to judge those that are doing the WOD for the Open. Don’t worry we’ll still be there to help you, answer questions, correct your form and encourage you.

WOD 12.5 (Week 5)

Complete as many reps as possible in 7 minutes following the rep scheme below:

Level 1/2 (Open WOD)
Men – 100 lbs. / Women – 65 lbs.

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, go on to 27, etc.

Basics

1 Squats
1 Push-ups
1 Pull-ups
2 Squats
2 Push-ups
2 Pull-ups
3 Squats
3 Push-ups
3 Pull-ups
4 Squats
4 Push-ups
4 Pull-ups
This is a timed workout. If you complete the round of 4, go on to 5. If you complete 5, go on to 6, etc.

Thruster (Level 1/2 [Open WOD])

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Chest to bar Pull-up (Level 1/2 [Open WOD])

This is a standard chest to bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chest must clearly come into contact with the bar. For masters women (55+), touching the chest is not required, but the chin must break the horizontal plane of the bar.

Squats (Basics)

This is a standard squat with no additional weight. At the bottom the hip crease must pass below the knees. At the top the hips and knees need to be fully extended.

Push-ups (Basics)

These are hand release push-ups. When coming off the ground the entire body must come off at the same time. At the top the arms need to be fully locked out.

Pull-ups (Basics)

This is a standard bar pull-up. Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must clearly break the horizontal plane of the bar.