För att hålla oss på tårna hela vägen fram till tävling så har jag sammanställt en lista över metcons från de olika deltävlingarna runtom i världen under 2010. Den är massiv men inte komplett.

Huvudspelen

Event 1
9-7-5 reps for time of (12 min cap):
Muscle-ups
Squat snatches (135/95 lb.)

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Event 2a

”Helen from Hell”

As many rounds as possible in 7 minutes of:
7 deadlifts (315/205 lb.)
Sprint across court
14 pistols
21 double-unders
Sprint back

Event 6a
3 rounds of:
30 push-ups
21 overhead squats (65/95 lb.)
Wall rope climb between each element
(7-minute cap)

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Event 6b
3 rounds of:
30 toes-to-bar
21 ground-to-overhead (95/65 lb.)
(7-minute cap)

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Event 6c
3 rounds of:
5 burpee wall jumps
20-foot rope climbs (3/2)
(12-minute cap)

Regional WODs

5-4-3-2-1 Reps of the MU and Complex

• Muscle Ups
• Barbell Complex 115LB Men/65LB Women
• Complex includes – Power Clean, Front Squat, Overhead, Back Squat, Overhead – All movements will have clear completion.  We will release a video with this complex.

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Regional NE 2010 Event 1

21-15-9:

• Overhead Squat, 135 lbs.
• Chest to Bar Pullups.

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3 RFT

20 Kettlebell Swings (24/16)
10 Chest-to-Bar Pull-ups
20 Burpees
10 Box Jumps (24/20”)

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Run 400
3 Rounds

• 15 Power Snatches
• 35 Double Unders

Run 400

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Three rounds for time of:

500 meter Row
12 Overhead squats (115 / 75 lbs)
50 Double-unders.

Sectional WODs

Complete as many repetitions in five minutes as you can of:
Clean and overhead Men will use a 155lb barbell, women 105lbs.

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Three rounds for time of:
Row 500m
21 Kettlebell Swings (32/20kg)
Run 400m

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5 Rounds For Time (completed with a weighted vest throughout 30/15lbs):
7 Deadlifts – 225/155lbs
11 Burpees

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2 Rounds For Time:
Row 500M
15 Overhead Squat – 95/65lbs
Row 500M
15 Toes-to-Bar

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As many reps as possible in 3 minutes of:
Floor-to-Overhead (155/85lbs)

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As many rounds as possible in 20 minutes of:
(35/15lb vest worn throughout)

Row 1000m – This is only done once to start the heat.

Then:

20 Double-unders
15 Wall Balls (20/14lbs)
10 Ring Push-ups
5 Pull-ups

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800 meter run
30 Snatches, 115/75
800 meter run

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3 rounds for time of:
20 Box Jumps (24/20 inches)
20 Chest-to-bar Pull-ups
20 Wall Balls (20/14lbs, w/10 foot target)

 

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”Sectionals NY 2010 Event 1″

Row 1k
30 Burpee Box Jumps 24″ Men/20″ Women
Row 1k

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”Sectionals NY 2010 Event 2″

For Time:
10 Front Squats 155#/95# -  Bar is cleaned from the floor to a standing rack position.  A Squat clean would not count toward the front squat reps.
20 Double unders – Jump Ropes will be provided.  You are welcome to use your own.
8 Front Squats
30 Double Unders
6 Front Squats
40 Double Unders
4 Front Squats
50 Double Unders
2 Front Squat
60 Double Unders

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As many rounds as possible in 3 minutes of:

Clean & Jerk (185/115lbs)
Each rep is worth 20 points

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As many reps as possible in 7 minutes of:
12 Box Jumps (24/20 inches)
8 Sumo Deadlift High-pulls (95/65lbs)

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In 10 minutes as many reps as possible of:

500m Run
1-Arm Overhead Kettlebell Squats (35/26lbs)

Note: ”Nicole” style scoring, put the kettlebell down at any point and run 200m.

* Bottom of the bell must stay above shoulder for entire squat for rep to count, hip crease below knee for full depth and hips at full extension at the top of the squat.
* Every time the bottom of the kb touches shoulder, head, or falls below the shoulder you must run 200m before returning to the kb and continuing.
* You may change hands as long as the bell does not fall below your shoulder or touch your shoulder or head. Holding with 2 hands overhead is acceptable only when resting or changing hands.
* For the rep to count, the kettlebell must remain in the same hand for the full duration of the squat.

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”THE AIR FORCE WOD”

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

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4 rounds for time of:
6 Chest to bar pull-ups (3 for women)
6 Ring dips (3 for women)
500 meter row
6 135# Thrusters (95# for women)

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Clean & Jerk (Any way overhead) for 1RM
3 attempts at max consecutive muscle-ups
Each muscle-up of each attempt adds 7lbs for men and 10lbs for women to C & J total.

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For time (to be completed wearing 20#/10# weight vest):
12, 9, 6, 9, 12
95/63 lb thrusters
Pull-ups
Run 200m after every couplet

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4 Rounds for time:
Row 750m
30 Double-unders
15 Burpees

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Three rounds for time.
Row 500m
10 Squat Clean to Overhead (135/83lbs)
10 Pullups (kipping or strict, chin clearly over the bar, full arm extension at bottom, no butterfly)

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3 Rounds of (12 min cap):
Males
4 Handstand Push-ups
8 Barbell Ground-to-Overhead (135lbs)
12 Burpees

Females
2 Handstand Push-ups
6 Barbell Ground-to-Overhead (95lbs)
10 Burpees
Score = Elapsed Time

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”Dead Man’s Row”

In 12 minutes, complete:
2K Row + Max Reps Deadlift (275/185lbs)
Score = Row time – (Deadlift Reps x 5 seconds)

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”The Godfather”
AMRAP in 10 minutes of:
250m Row
5 Squat Clean to Overhead (60/30kg)

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”The Italian Job”
5 Rounds for time of:
4 Hang Power Cleans (60/30kg)
8 Kettlebell Swing (32/16kg)
12 Toes-to-Bar

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3 rounds for time of:
10 Chest-to-Bar Pull-ups
15 GHD Sit-ups
20 Wall Balls (20/10lb, 10-foot target)

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For time:
50 Double-unders
3 rounds of (3 GTOH 60/30kg, 10 toes-to-bar)
40 Double-unders
2 rounds of (3 GTOH 60/30kg, 10 toes-to-bar)
30 Double-unders
1 round of (3 GTOH 60/30kg, 10 toes-to-bar)

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AL/TN/MS Sectional

WOD 1
3 Rounds for time of:
25m Down-and-Back sprint (50m total)
10 Burpees
7 Ground-to-shoulder – 155/105lbs

WOD 2
For time:
12 Deadlifts – 275/165lbs
40 Wall balls – 20/10lbs
9 Deadlifts – 275/165lbs
30 Wall balls – 20/10lbs
6 Deadlifts – 275/165lbs
20 Wall balls – 20/10lbs
3 Deadlifts – 275/165lbs
10 Wall balls – 20/10lbs

WOD 3 – ”The Corps”
MEN
Five rounds for time of:
400m run
25 Pull-ups

WOMEN
Five rounds for time of:
400m run
15 Pull-ups

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Florida Sectional WODs Announced

Workout 1 (Saturday)

Every 2 minutes for 4 rounds of:
150m Sprint
5 Rolling Burpees (AKA ”Man on Fire”)
Max Rep Kettlebell Swings (M:70#, W:53#)

Score = Total Kettlebell Swings

Workout 2 (Saturday)

3 Minutes Max Box Jump (24/20 inch)
1 Minute Rest
3 Minutes Pull-ups
1 Minute Rest
3 Minutes Thrusters (M:115#, W:83#)

Score = Total reps for all 3 exercises

Workout 3 (Sunday)

In 10 Minutes:
1 RM Ground-to-Chest
1 RM Chest-to-Overhead

Score = 2 loads combined is total score

*May be 2 complete separate movements at different weights. May use rack for Chest to Overhead.

Workout 4 (Sunday)

For time:
1500m Row
400m Sandbag Run (60/35lbs)
2000m Trail Run

Score = Total time

Movement standards video: http://vimeo.com/10021915

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Central Canada Sectional Workouts Announced

Event 2
7 Minutes of Thrusters for max reps (95/65lbs)

Event 3
5 Rounds for time of (15 min cap):
5 Power Cleans (155/105lbs)
10 Burpees
200m Run

Event 4 “Canadian Crippler”
For time (22 min cap):
30 Chest to bar Pull-ups
15 Deadlifts (225/155lbs)
400m run
30 Push-ups
15 Push Press or Jerk (135/85lbs)
30 Squats
15 Front squat (135/85lbs)
400m run
15 Deadlifts (225/155lbs)
30 Chest to bar Pull-ups

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Asian Regional Events Announced

Event 1
10 Deadlifts (315/205lbs)
50 Double-unders
900m Run
5 Deadlifts (315/205lbs)
25 Double-unders
400m Run

Event 2
As many rounds as possible in 12 minutes of:
Handstand Push-ups (5 men/3 women)
7 Snatch (115/75lbs)

Event 3
25 Sumo Deadlift High Pull (95/65lbs)
25 Meter Overhead Lunge (35/25lbs)
25 Pull-ups
25 Box Jump (24/20”)
25 GHD Sit-ups
25 KB Swings (24/16kg)
25 Toes-to-bar
25 Weighted Burpees (20/10lb dumbells)

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Southwest Regional Events and Schedule Announced

Event #2

5 Rounds for time:
5 Muscle-ups Men / 2 Women
10 Power Cleans 135# / 85 #
200m Run – around a barrier.

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CrossFit Santa Clara Weekly Challenges

# Week 1:

http://crossfitsantaclara.typepad.com/my_weblog/2010/02/crossfit-santa-clara-workout-of-the-week-challenge-4—-5-rounds-for-time-of—-row-200-meters–10-wall-ball-shots–10pow.html

Workout of the Week 10:

• 3 Rounds for Time of:
• 10 Deadlifts @ 225#/135#
• 10 Hang Power Cleans @ 135#/95#
• 10 Front Squats @ 185#/115#
• 10 Shoulder to Overhead @ 135#/95#

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Crossfit Santa Clara’s Workout of the Week 14:

Complete in 6 minutes:

1000 meter row plus your 1RM squat clean and jerk

Your score will be determined by subtracting your row time from your C&J weight. For example if you row a 3:30, this equals 210 seconds. You would then subtract your C&J weight which we will just say is 250lbs. This would come out to -40 as your score, the person with the lowest score wins.

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