Game Training - Rest your going to need it, see OPEN WOD 12.2 here

Class WOD

4 rounds for time of
40x Double unders
10x Box Jumps (24/20)
20x KBS (1.5/1 pood)
10x Box Jumps (24/20)

Open WOD 12.2
MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

STANDARDS
- Any Snatch is allowed
- Bar must start on the ground and touch ground each rep
- Bar can no bounce and lift off bounce
- Bar must reach lock out of Knees, Hips, Shoulders, and Elbows for rep to count
- If starting with an empty bar you must pass knee on all reps and bar has to start on the ground with athlete standing
- Only one bar is allowed and athlete must change all weights alone to include clips

See demo video on
http://games.crossfit.com/workouts/the-open#tabs-2

WOD 12.2 events at CCF-FH will take place Friday at 1200, please show up to sign in by 1145 and Saturday at 1100, please show up by 1045 to sign in.

There will be a foundations class this week, Friday at 1130 please show up a couple min early so we can start on time.

GAMES Training
AM
For 12 min, sprint 1 min, rest 30 sec

PM
AMRAP in 15 min
Rope Climb 15' x 1 Trip
Air Squat x 30
Hand Release Push Up x 20
30" Box Jump x 9

Class WOD
10 min. AMRAP:
Max Clean & Jerks (135/95)
Every Min On The Min do 5 Burpees
Rest 5 minutes
Max situps in 2 mins
Rest 1 min
Max situps in 2 mins

Games Training WOD
AM
none
PM
7 rds
7 Power Clean (155/115)
7 GHD Sit Ups
7 Per Arm Alternating KB Swings (1.5/1)
21 Double Unders

Class WOD
For time: 25-20-15-10-5

Double Unders
Box Jumps (24/20)

Rest 2 minutes

Max Plank Hold

UPDATE
Starting 19 March a 1730 Class will be held at the gym M-F
Trainers will be Michael Martin and Fredy Arguello.

Great Job for everyone on 12.1. Now there is 4 more to go to see where we end up.

Games & Class WOD

"Death by Thrusters"
95/65


Sounds like fun Huh.


For Games Athletes there will be M, T, W WODs posted this week and until the Open is complete. If someone makes it to the next level I will work with you on specific programing to prep you for that event.

I just realized I forgot to post the WOD for today sorry

Well here is class for tomorrow
Run or Row a 5K

Games - rest or burpees

Official release

In 7 min complete as many reps as possible

Burpees

Games Training - Last WOD before the OPEN starts, good work for all of you who have made it through the last month and a half. I hope you see a difference in your performance.

AM
None
PM
3 rds for Time
Row 500m
Run 400m
100 DU

Class WOD

"Helen"

3 RFT:
400 m run
21 KBS (1.5/1 pood)
12 pullups

Games Training
30 Min Trail Run

Games training
12 thrusters
24 pull ups
9 thrusters
18 pull ups
6 thrusters
12 pull ups
135/95 lbs

Class wod
3 rds for time
Run 400m
40 air squats
30 sit ups
20 push ups
10 pull ups

No class Friday or Monday

Games Training

PM
10 Rds
10 x OH Walking Lung (45/30)
10 x Thrusters (45/30)
If the bar touches the ground you own an extra round for each touch

Class WOD

Front Squat 3x3
rest 3 minutes

1 Round For Time

20 DL (225/165)
40 Box Jumps (24/20)
60 Double Unders
(sub 240 singles)

Games Training
AM
4 x 400m
2 Min Rest
PM
Helen
3 rds
Run 400m
21 KB Swings (1.5/1)
12 Pull Ups
Chest to Bar

Class WOD
10 rounds of "Cindy"

Between each round do
that number round Clean
and Jerks (115/85)

Ex. After 1st round do
1 C&J, after 2nd round do
2 C&J, and so on.

Games Training

AM
None
PM
Power Clean 3-2-1-1
Rest 10 min
10,000 lbs overhead
100 reps w/ 100lbs
Every time you set the bar down 5 pull Ups
Women to 6,000 lbs
100 Reps w/ 60 lbs bar

Class WOD
4 Rounds:
Run 200 m
Rest 1 min between Rds
After last round is completed rest 3 minutes
then repeat the 4 rounds.

Saturday Games WOD
Clean (135/95) - GHD
10-25
8-20
6-15
4-10
2-5
Rest 10 Min
at 10 min start climbing no feet up and controled feet down, continue going without rest except to reset until you can not make it up to 15 feet without feet




Sunday Rest Day

Class WOD
For time:
400 m walking lunges
(knee all the way to the
ground for every lunge)

Games Training
AM
None
PM
Horrible 100
25 x Deadlift (215, 140)
25 x Clean (125, 80)
25 x Thruster (75, 50)
25 x OHS (45, 30)

Remember tomorrow is the last foundations class for Feb

Class WOD
Deadlift 3-3-2-1

Rest 5 minutes

3 Rounds for time:
10 OHS (95/65)
20 Double Unders
(or 80 singles)

Games Training
Rest Day - your going to want this one

Games Training
AM
4 x 500m Row or 4 x 400m Run
2 min Rest
PM
Cindy
Chest to bar Pull Ups
Hand Release Push Ups

Class WOD
Complete 3 rounds of
3 one-minute stations
no resting between stations

Rest 1 min between rounds

KBS (1.5/1 pood)
Plank Hold - Elbows and Toes
Ring Dips

Games Training
AM
None
PM
5rds
1 Sucide
7 Thrusters (1.5/1pood)
1 KB Per Arm

Class WOD
1000 single jump ropes
for time

Every Min On The Min do that # min
in sit ups until you have
completed all 1000 jumps

i.e. at the end of 1 min, 1 sit up
at the end of 2 min, 2 sit ups

Games training
AM 
None
PM
Dead lift
3-2-1-1
Rest 10 min
AMRAP IN 15
15 x hand release push ups
5 x snatch (95/65)

Class WOD
Power clean
5-3-3-2-1
Rest 5 min
2 min overhead walk  (45/25)
Rest 1 min
2 min overhead walk 
Measure distance 

Games training
Saturday
3 rds
Row 1000m or run 800m
Rest 3 min

Sunday
Rest day

Relized I forgot to post both wods
Games training

Am
None
Pm
1-1-1 front squat
Rest 15 min
For time
10-15
20-15
30-15
40-15
40-15
30-15
20-15
10-15
Jumping pull-ups - burpees

For time
1 mile run
100 double unders
800m run
50 double unders

There is a sheet of paper in the gym that shows a 400m loop

Also there will be a foundations class this week at Harvey Gym starting at 1130 to 1300 on Friday

ALL CLASSES WILL NOW BE HELD AT HARVEY GYM

Games Training

AM
None
PM
Death by Hang Snatch (115/80)

Class WOD
5 Rounds for time
(135/95)
3 Hang Power Cleans
6 Front Squats
9 Ring Dips
12 Pullups