CrossFit Games Open Workout #6

Friday we do the CrossFit Games open workout of the week. Today was the last one and it was a killer. My lungs were burning after this one.

Gary and Ted getting some Thrusters done

WOD (Complete as many reps as possible in 7 minutes following the rep scheme below):
3 Barbell Thrusters (100lbs / 45kg)
3 Chest to bar Pull-ups
6 Barbell Thrusters (100lbs / 45kg)
6 Chest to bar Pull-ups
9 Barbell Thrusters (100lbs / 45kg)
9 Chest to bar Pull-ups
12 Barbell Thrusters (100lbs / 45kg)
12 Chest to bar Pull-ups
15 Barbell Thrusters (100lbs / 45kg)
15 Chest to bar Pull-ups
18 Barbell Thrusters (100lbs / 45kg)
18 Chest to bar Pull-ups
21 Barbell Thrusters (100lbs / 45kg)
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.

I completed 81 reps. I didn't set any records, but I had fun.

Doing work

WOD:

• 400m run
• 21 KBS
• 9 chest-to-bar pull ups
• 50 double unders
• 15 cleans (135 lbs)
• 50 double unders
• 21 KBS
• 9 chest-to-bar pull ups
• 400m run

My time was 15:35.

Fun WOD

WOD:

• 5 bench presses (165 lbs)
• 7 weighted pull ups (25 lbs)
• 9 calories on the rower
• rest 1 minute

Do it again 5 more times, but switch up the pull ups like so:

7 dead hang pull ups, 7 kipping pull ups, 7 chest-to-bar pull ups, 7 chest-to-bar pull ups.

The first round I finished in 1 minute. The following 4 rounds I finished at :48 seconds or less.

Getting it done on a Saturday morning

WOD (5 rounds):

• 5 dead lifts (205 lbs)
• 400m run
• 10 chest-to-bar pull ups
• 15 box jumps
• 20 kettle bell swings
• rest 45 seconds

Chest to bar pull ups

Friday, Aug 6th

WOD:

• 20 Double Unders
• 10 C2B Pull Ups
• 20 Thrusters (95 lbs)
• 10 C2B Pull Ups
• 20 Double Unders
• 1 Mile Run
• 20 Double Unders
• 10 C2B Pull Ups
• 20 Thrusters (95 lbs)
• 10 C2B Pull Ups
• 20 Double Unders

My time was 19:34.

July 10

WOD (Ode to Amundson):

3 rounds of:

• 7 thrusters (115 lbs)
• 7 chest-to-bar pull ups

800m run, then 3 rounds of:

• 5 thrusters (115 lbs)
• 5 chest-to-bar pull ups

800m run, then 3 rounds of:

• 3 thrusters (115 lbs)
• 3 chest-to-bar pull ups

800m run.

Then, fall over and die. My time was just over 29 minutes.

Good morning

WOD (5 rounds):

• 5 knees-to-elbows
• 5 overhead squats (135 lbs)
• 5 handstand push ups
• 5 hanging power cleans (135 lbs)
• 5 chest-to-bar pull ups
• 200m run

My time was 22:00.

Not Feeling It

Everything seemed hard this morning.

WOD (5 rounds):

• 10 ring dips
• 10 chest-to-bar pull ups (C2B)
• 10 power cleans (135 lbs)
• 200m run

My time was 21:35.

Pressure is on.

I was humbled to see that CrossFit Santa Cruz Central featured me on their web site today. They said some really nice things about me. The pressure is on to keep making gains. Fine with me.

WOD:
AMRAP in 7 minutes of:

• 7 Thrusters (115 lbs)
• 12 KBS (24kg)
• 7 C 2 B Pull Ups

Work until the very last second, as every rep counts. Score is total reps completed.
Rest 4 min.

In 5 minutes run 800m and then get as many OHS (115 lbs) as the remaining time allows.
Rest 4 min.

AMRAP in 3 minutes of:

• 8 Sumo Deadlift–NO high pull (115 lbs)
• 4 HSPU

Again, every rep counts. The workout was scored by the total number of reps. I knocked out 130.

Legend:

AMRAP - as many rounds as possible

KBS - kettlebell swings

C2B - chest to bar pull ups

HSPU - hand stand push ups

Chest to the bar

I ran out of gas during the warm up this morning.  Not a good way to start.

WOD (5 rounds):

• 7 thrusters (95lbs)
• 7 kbs (24kg)
• 7 c2b pull ups (chest-to-bar)

My time was not impressive. 19:03.