CrossFit Games 2011 Open Sectional WOD #3

AMRAP in 5 Mins
Squat Clean and Jerk (M: 155# W: 110#)
Movement can be a Squat Clean Thruster
Count Total Reps Completed

Compare to: 11Apr11

Strength:
1 – 1 – 1
Power Clean

Inspiration: Once you learn to quit, it becomes a habit. ~Vince Lombardi

CrossFit Games 2011 Sectional WOD #2

AMRAP in 15 Mins
9 Deadlifts (M: 155# W: 100#)
12 Hand Release Push Ups
15 Box Jumps (M: 24″ W: 20″)

Compare to: 04Apr11

Strength:
3 – 3 – 3
OVHD Squats
Pyr 16 Chin Ups

Who’s going to compete in the Open Sectionals this season??? A contingent of the folks out in Rota have teamed up again this year with our friends from CrossFit Rota to get in on the action. I encourage everyone to register and give it a shot. I will be programming the game’s WODs here anyway, so you have nothing to lose. Get registered and compete!

Also, Petty Officer Kevin Coger will be competing this weekend with CrossFit Rota’s very own Licia Passin at the SICFIT London Throwdown. Follow their progress as they battle out with the best in all of Europe. Good luck and bring home the crown guys!!

Inspiration: If your determination is fixed, I do not counsel you to despair. Few things are impossible to diligence and skill. Great works are performed not by strength, but perseverance. ~Samuel Johnson

Endurance:
Max Effort 5k

Inspiration: The people who remained victorious were less like conquerors than conquered. ~St. Augustine

Strength:
3 – 3 – 3
Split Jerk

Inspiration: Have patience with all things, but chiefly have patience with yourself. Do not lose courage in considering your own imperfections but instantly set about remedying them. Every day begin the task anew. ~Saint Francis de Sales

Standard: On the bottom position of the burpee, chest and hips must touch the ground. On the top position, feet must leave the ground, hands clap overhead and ears must be visible from side view.

Compare to: 17Jan11

Endurance:
10 X 30 Sec Sprint
Uphill Sprints if Possible
If not Sand or Challenging Terrain
Walk Back the Distance Traveled
Then Rest 1 Min Before Starting Next Round

Inspiration: There’s no such thing as coulda, shoulda, or woulda. If you shoulda and coulda, you woulda done it. ~Pat Riley

CrossFit Games 2011 Open Sectional WOD#1
AMRAP in 10 Mins
30 Double Unders
15 Power Snatches (M: 75# W: 55#)
*Count Total Reps Completed

Compare to: 24Mar11

Strength:
3 – 3 – 3
Power Clean

Inspiration: Great crisis produce great men and great deeds of courage. ~John F. Kennedy

Compare to: 29Apr11

Strength:
5 – 5 – 5
OVHD Squats
Pyr 16 Pull Ups

Inspiration: Step up the stairs or stare at the steps. ~Ralph Nichols

Endurance:
10 X 20 Yard Shuttle
(5X Left, 5X Right)
20 Yard Shuttle =
Set Up 3 Cones Each 5 Yards Apart
Start at the Middle Cone
Sprint to the Left
Sprint all the Way Back to the Right
Sprint through the Middle
(Opposite Start for Right)

Inspiration: The difference between the impossible and the possible lies in a person’s determination. ~Tommy Lasorda

Strength:
5 – 5 – 5
Split Jerk

Inspiration: People of mediocre ability sometimes achieve outstanding success because they don’t know when to quit. Most men succeed because they are determined to. ~George E. Allen

Endurance:
Run 1 Mile Max Effort

Inspiration: When you know what you want, and you want it badly enough, you’ll find a way to get it. ~Jim Rohn

“Bradley”
10 Rounds For Time
Sprint 100M
10 Pull Ups
Sprint 100M
10 Burpees
Rest 30 Secs Between Rounds
*Include Rest in Total Time

U.S. Air Force Senior Airman Bradley R. Smith, 24 of Troy, IL assigned to the 10th Air Support Operations Squadron based in Fort Riley, KS was killed 3 January 2010 by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan.

Strength:
5 – 5 – 5
Power Clean

Inspiration: The only discipline that lasts is self-discipline. ~Bum Phillips

Strength:
3 X 10/12
OVHD Squats

Inspiration: The man who can drive himself further once the effort gets painful is the man who will win. ~Roger Bannister

Endurance:
15 Min Max Effort

Inspiration: There are no great men, only great challenges that ordinary men are forced by circumstances to meet. ~William F. Halsey

Alternating Tabata
Deadlifts (M: 225# W: 135#)
Double Unders
16 Total Intervals of
20 Seconds of Work, 10 Seconds of Rest
Alternate Between DLs and DUs
Score Total Reps

Top Scores:
(M) David Ulmer 298
(F) Erica Drennen 217

Compare to: 09Feb11

Strength:
3 X 10/12
Split Jerk

Inspiration: The secret of success is constancy of purpose. ~Benjamin Disraeli

Endurance:
2 X 200M
4 X 400M
2 X 200M

Inspiration: What the lion cannot manage to do the fox can. ~German Proverb