As most of you know by the buzz going on at the gym that the "Games" season has arrived! The 2012 CrossFit Games Open starts this Wednesday and runs for 5 weeks. The workouts will be released each Wednesday by CrossFit HQ and competitors must post their scores by 5pm each Sunday. We encourage ALL of our athletes to enter the Open and see how you stack up against other CrossFitters from around the world. There is no pressure, just a great way to measure your performance on a world wide forum.
Once the 5 weeks of the "Open" is completed, the top 30 teams, the top 60 individual males and top 60 individual females in each region will qualify to compete at the "Regionals" being held on April 27th & 28th. The top 20 Masters males and females from the "Open" will go directly to the CrossFit Games being held in California from July 13th to 15th. We had 2 of our athletes compete at the Games last year (Doc & Coach KT), and we are hoping to send even more this year!!
CrossFit BC will be entering two teams, chosen by the ownership, under the names of CrossFit BC and CrossFit BC2 and two teams out of West Vancouver under the team names of CrossFit West Vancouver and CrossFit West Vancouver2. Depending on which location you train at, Yaletown (CrossFit BC) or West Vancouver (CrossFit West Vancouver) make sure you register under the appropriate location (affiliate). Your results during the Open will help to qualify you and/or a team for the Regionals.
How To Register
Register on-line at 2012 CrossFit Games Open
Step 1: Choose your affiliate (CrossFit BC) or (CrossFit West Vancouver)
With your support, CrossFit BC may qualify more teams to the Regionals than any other CrossFit in the country!
For further information contact:
Team CrossFit BC - Troy Straith (KT) kt@crossFitbc.com
Team CrossFit West Vancouver - James Zinck (Jimmy Z) jimmyz@crossFitbc.com
21,15,9 (Teams of 2)
Partner Wallballs
High-Five Burpees
Medball Situps
"2011 CF Games Open Wod #5"
As Many Rounds As Possible in 20 Minutes
5 Power Cleans @ 100/145
10 Toes-To-Bar
15 Wallballs 14/20
Teams of 2. Athlete "A" starts on Power Cleans then moves to Toes-To-Bar, then Wallballs. Once "A" has completed their set of Power Cleans, "B" can start their set and progress through the other exercises. Only one person can be working on an exercise at a time and "A" must stay ahead of "B" through the whole workout. Both athletes must complete the Wallballs before the team starts the next round.
Part 1: Front Squats - 5 Sets of 2 Reps @ max weight
Part 2: 12 Minute Time Cap
Pushups 50/75/100 (Beginner,Intermediate,Advanced)
Ascending Ladder 1,1,2,2...
Knee-To-Elbow/Pullup (1 K2E + 1 Pullup = 1 Rep)
KB Swings 35/50 (= 1 Rep)
In 12 minutes, complete the pushups, then see how high you can go by adding one rep each round to the K2E/Pullup combo & KB Swings.
As Many Rounds As Possible In 7 Minutes
7 Burpees
5 Chest-To-Bar Pullups
3 Handstand Pushups
Thor practicing Kettlebell levitation
As Many Rounds As Possible In 10 Minutes
10 Hand Release Pushups with feet on 45lb plate
10 Hang Squat Cleans 65/95 (75/115)
"Title Fight"
12 Rounds For Time
5 Mountain Climbers
7 Thrusters 45/65 (65/95)
9 Box Jumps 20"/24"
