Regional Workouts

With the 2011 Games season well underway and only one week until the regional qualifiers start (Europe and Australia) CrossFit has announced the workouts that everyone around the world will be doing to make it to the Games! In the most modest sense possible CrossFit Fury is confident about the workouts, and still have our sights on Carson California in July…

The format this year is different from all years past with both individual competitors and teams performing two workouts on each of the three days of regionals. The team workouts are designed to be either 1 man and 1 women performing them or 2 men and 2 women and you can bet over the next few weeks we will have our best men and women on the right workouts.

Below are the individual workouts followed by the team workouts. Once again lets support Team Fury over these next few weeks while they prepare mentally and physically for our trip to Denver on June 10th through 13th!

Individual Workouts

Workout 1

For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters

Workout 2

Thruster Ladder – Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell.  Their result is the highest successful thruster.

Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185

Workout 3

21-15-9 reps for time of:
Deadlift (315lb / 205lb)
Box jump (30”/24”)

Workout 4

For time:
100 Pull-ups
100 Kettlebell swings (53lb / 35lb)
100 Double-unders
100 Overhead squats (95lb / 65lb)

Workout 5

“Amanda”
9-7-5 reps for time of:
Ring muscle-up
Squat snatch (135lb / 95lb)

Workout 6

For time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (45lb / 25lb)
50 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint

Team Workouts

Workout 1

For time:
4 X 750m Row
50 Handstand push-ups
4 X 750m Row

Teams of 4 (2 men, 2 women)

Workout 2

Thruster Ladder, same rules as the individuals. Teams of 2 (1 man, 1 woman). A team’s result will be the sum of the highest successful thrusters by each athlete.

Workout 3

21-15-9 reps for time of:
Deadlift (275lb / 185lb)
Box jump (30”/24”)

Teams of 2 (1 man, 1 woman). The man performs the entire workout then tags the woman who does the entire workout. Total time is the result.

Workout 4

For time:
250 Pull-ups
250 Kettlebell swings (53lb / 35 lb)
250 Double-unders
250 Overhead squats (95lb / 65lb)

Teams of 4 (2 men, 2 women). Team will complete this as a chipper, with one athlete working at a time. A team must complete all of the Pull-ups at the rig, then complete all of the Kettlebell swings, then all of the Double-unders, then all of the Overhead squats. There is no set rotation needed among the athletes. A team’s result is their total time to complete this chipper.

Workout 5

Team “Amanda”
9-9-7-7-5-5 reps for time of:
Ring muscle-up
Squat snatch (135lb / 95lb)

Teams of 2 (1 man, 1 woman). The man does 9 muscle-ups, then the woman does 9 muscle-ups. Then the man does 9 squat snatches, then the woman does 9 squat snatches with a separate barbell, etc. The pattern continues until they both have completed the couplet. A team’s result is their total time to complete the couplet.

Workout 6

For time:
20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead (45lb / 25lb)
30 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint

Teams of 4 (2 men, 2 women). All four athletes perform the entire workout. The first athlete enters and completes the Row. When that athlete has completed the row, they move on to Burpees, and the second athlete may begin the Row. This pattern continues, in order, through all of the movement. No athlete can begin their next station until the athlete ahead of them is clear from that station.  A team’s result is the total time for all 4 members to go through the workout.