The 2012 Reebok CrossFit Games Open workout will be posted at 11am today (if my calculations are correct!) Check it out and get ready to hit it tomorrow.

Today’s WOD

Our Benchmark Girl workout for this week is “Helen”.

Three rounds for time:

• Run 400 meters
• 21 Kettlebell Swings  (24/16kg)
• 12 Pull-ups.

We last did Helen on 13th June, 2011.

Finisher:

Overhead Squat 5 – 5 – 5 – 5 – 5.  Demonstrate good form and control.

Post time taken for ‘Helen’ and loads for OHS to comments and on Beyond The Whiteboard.

Only 1 day left to register for the 2012 Reebok CrossFit Games Open! For the next 5 weeks while the Open runs, we are going to schedule the Open workout on the Friday. It is posted at 11am Thursday, our time, so that gives you some time to get your head around it before having a go. You will have until 11am Monday to post your result from each workout so if you want a 2nd attempt you will have Saturday and Monday morning to go for it. If anyone registered in the comp has trouble getting in during normal class times to do it, let me know and we can sort something out. Remember that for registered athletes the judging is going to be super strict. All registered athletes will be strictly judged or the workout filmed for uploading to the Open website. Be prepared to hear “No Rep”. Note that ‘No Rep’ means do it again.  It doesn’t mean “bit sloppy, but it’ll do if you fix the next one”. Our box will be under scrutiny as much as all registered athletes. Lets ‘Lift Our Game’, be tough on yourself, show integrity always and nail every rep and workout! Fun, Fun, Fun!!

Today’s WOD

Benchmarking Day everyone. The “CrossFit Total”.

After appropriate warm-up sets, you have only 3 attempts at each lift to try and achieve a new 1RM load. Have a look at  “The CrossFit Total”   for a full description. The link should take you to a free download of the article.

• Back squat x 1 rep
• Shoulder Press x 1 rep
• Deadlift x 1 rep

Post total weight to comments and on Beyond The Whiteboard.

Today’s WOD

A CrossFit standard – “Tabata Something Else”.

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where:

• the first 8 intervals are pull-ups,
• the second 8 are push-ups,
• the third 8 intervals are sit-ups,
• the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals to comments and on Beyond The Whiteboard. We last did this one exactly one year ago, on the 21st Feb 2011.

Happy Birthday Leanne!!

Leanne sporting her Powerlifting Gold Medal from last year.

You can thank Leanne for today’s WOD   I only slightly modified this (for logistical purposes) from Leanne’s original Birthday WOD that she gave me. Because it is your Birthday Leanne I think you should scale up those Deadlifts too

5 rounds for time of:

• 10 Deadlifts (100/70kg)
• 10 Lateral Burpees (Over Barbell)
• 10 V-ups
• 10 Overhead Walking Lunge With Plate (20/10kg)

Post total time to comments and on Beyond The Whiteboard.

Today’s WOD is a blast from the past. We did this one on the 12th Feb 2011. Some of you are a lot stronger than you were back then so feel free to scale up as necessary. If you want to compare with last year then repeat the workout with the same weights and see how much faster you are.

“Bundy Chipper” – For Time:

• 20 Squat Cleans (60/40kg)
• 30 Knees-to-elbows
• 40 Box Jump (60/40cm)
• 20 Ring Dips
• 30 Double Kettlebell Push Presses (16/12kg)
• 40 Double Unders
• 20 Thrusters (45/30kg)
• 30 Pull-ups
• 40 Burpees
• 50 Overhead Walking Lunge (15/10kg)

Post total time to comments and on Beyond The Whiteboard.

Haven’t registered for the 2012 Reebok CrossFit Games Open? Make me happy, support the box and have some fun….register now!! We are doing the Open workouts anyway so register and use the Open to gauge your performance against 1000′s of similar CrossFitters worldwide. Click on the link to the left, register and put yourself down as part of the CrossFit Bundaberg team.Thanks

Today’s WOD

Eight rounds for time of:

• 10 Burpees
• 15 Jumping alternating lunges
• 20 Double-unders
• 25 meter Shuttle sprint (5 x 5m)
• Rest a strict minimum of 90 seconds.

Post total time to comments and on Beyond The Whiteboard.

(courtesy of crossfit.com)