Garage Games WODs

Nov 4th, 2011

Category: CrossFit

Garage Games WODs

Day 1

SnatchBalls
7 min AMRAP
7 Power Snatch (95/65)
10 Wall Balls (20/14),

Scaled: Snatch(65,45), balls (14,10) 9ft for the ladies

Power snatch – Both plates must start each rep in contact with the ground at the same time, open up the hips completely at the top, shoulder completely locked out with ears showing in front of the arms. You may not drop the bar from anywhere above the waist.

Wall balls – The medicine ball must come in contact with the wall and some tape must be showing below the medicine ball (10ft Rx/9ft scaled). If your judge can not visibly see tape it is a no rep. Don’t leave it up to question. You must start in a standing position for each wall ball and hip crease must be below the knee in the bottom of the squat. You do not have to catch the wall ball for the rep to count. However, if you catch the wall ball on a bounce off the ground, you must settle the ball back down on the ground and then pick it up, return to a standing position before attempting your next wall ball.

Whitey Bulger
5 Minutes to complete:
500m Row
20 Burpee Lateral Jumps
AMRAP Squat Cleans (135/95) in the remaining time.

Score is the completed number of Squat Cleans.

Scaled: 15 Burpee lateral jumps. Squat cleans (95,65)

Row– You may not touch your handle until 3.2.1..go!  You may not let go over your handle until you reach 500m. There will be a 3 burpee lateral jumps penalty assessed if you touch or let go early. The damper may be set to whichever position you would like.

Burpee lateral jumps – must be done with both feet.  You are not required to clap or open your hips when jumping over the bar, just get over it.  If you jump with one foot and then the other you can redo the jump without having to redo the burpee.

Squat cleans –  Bar starts with both plates in contact with the ground at the same time. Hip crease below the knee in the bottom of the squat and stand up completely to open hips at the top of each rep before lowering the bar. You may power clean the bar and then front squat.

Spiderman
5 Rounds/4 rounds of:
20 Stand up on the box jumps
15 pullups
5 Wall Climbs

Scaled: Step-ups are allowed, band assisted pull-ups (same band for all), 10 hand-release push-ups. 4 Rounds for the ladies.

Box Jumps – Must completely stand up on the box and show control before coming off the box for each rep.  Full foot is not required.

Pull Ups – Arms start locked out in full extension to chin visibly over the bar.  If it’s questionable for the judge, it’s an automatic no rep.  Any grip and kip is okay.

Wall Climbs – Each climb starts and ends with the chest and toes in contact with the ground.  Toes and chest, not belly, must b in contact with the wall at the top of the climb.  Toes must stay in contact with the wall the entire way down and it must be done in a controlled manner. Be sure on the last climb in each round to finish in a lying down position with the chest and toes in contact with the floor.

End of Day 1

Day 2

GI JOE
400m Sandbag Run (35/25)
20 Overhead Squats (95/65)
20 T2B
200m sandbag run
100 Double Unders
200m sandbag run
20 t2b
20 OHS
400m Sandbag Run

Scaled:  OHS (65,45), sub 30 sit-ups for T2B, 200 singles is an option

Standards to be announced at the end of day 1

The Departed
TBA – There will be a cut before the last WOD at which time the final WOD will be announced.

DISCUSSION 7 Comments

  1. Joe 11/07/2011 at 4:55 pm

    A quick question on Spiderman and GI Joe: do you guys have an idea on what the time cap will be on those two workouts?

  2. Mooch 11/07/2011 at 2:45 pm

    Help with the Double Unders!!!! I don’t think my two-one-two will cut it.

  3. Kelsey 11/06/2011 at 7:47 pm

    Aja Barto and I did Snatchballs today. Great programming!!! It was awesome/I almost died.

    5+3 (Kelsey), 7+7 (Aja).

  4. Lil John 11/05/2011 at 6:10 pm

    WODs look great! Should be a fun weekend! Can’t wait!!!

    SnatchBalls Vid cracks me up.

  5. jaime 11/05/2011 at 4:39 pm

    I really think all the wods look awesome! Sweet programming coaches! I especially like Whitey.
    Can’t wait to be killinit.com next weekend with all my southie peeps!

  6. Amy 11/05/2011 at 4:15 pm

    The first 2 WODs favor bigger, stronger athletes. Just because there isn’t anything super heavy doesn’t mean it is a small person’s weekend.

  7. Jade 11/05/2011 at 3:37 pm

    Workouts look fun…bummer to not see anything heavy. Definitely a small persons weekend with all light met-cons. GI Joe looks sweet.