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CrossFit Games Open WOD This Week – The Final WOD!

Posted by The Coach on March 22nd, 2011

WOD #6  from the CrossFit Games Open at The Cell:

Saturday 30 April, 10.30am

This will be your only opportunity to complete this WOD at The Cell.

Please post to comments if you will be competing to enable us to arrange sufficient judges.

We look forward to seeing everyone tear this up!


79 Responses to “CrossFit Games Open WOD This Week – The Final WOD!”

  1. luke F-J said

    I’m in, Hopefully get 6 rounds

  2. Laila said

    I’m in too. Thanks for giving up your time for the second chance 🙂

  3. adrian said

    i’m in again

  4. Mary-Anne said

    Im in, thanks guys 🙂

  5. Jane said

    omg – I’m in too – although my neck and shoulders are killing me from Sunday!!!!

  6. Jono said

    I would love another crack at this.

  7. Biljana said

    Nikkolas would like to give it a shot too! 🙂

  8. The Cell said

    BAM! I am in also!

    Minimum 8.5 rounds!



  9. craignoras said

    I surely should re-think this… am in! Thankyou Storm xx

  10. The Cell said

    Great work on WOD #1 guys

    WOD 2 released Wednesday morning our time.


  11. Jane said

    I was checking the results and couldn’t find mine 😦

    then I did – I’m in the “masters” category!!! everyday more reminders that I’m no spring chicken any more 😦

    On another note, I couldn’t find The Cell in the teams listing either???

  12. Laila said

    I will be there for WOD #2 this Saturday. Big thanks again for all the extra effort in fascilitating the CF Open WODs. Looking forward to it! 🙂

  13. The Cell said

    The Games website has some “issues” Jane. We’re there, but don’t always show up.

    Jase 🙂

  14. Jono said

    I’m in for wod 2 if I can get my back right in time ,fingers crossed.

  15. craignoras said

    Am in! Am in!

  16. Biljana said

    We’ll be thee to support Nikkolas giving Wod 11.2 a crack!

  17. The Cell said

    I am always in…


  18. Jane said

    I’ll be there, but I will be late – I have my cycling skills course which actually doesn’t finish until 10.30-10.45am so I have to leave early as it takes me 1/2 hr to get to the Cell, hope to arrive around 10.45/11am

  19. luke F-J said

    Im in

  20. Ash said

    AMRAP in 15 mins

    9x 70kg Deadlift
    12 Push Ups
    15 24″ box jumps

  21. Jase said

    Games WOD #2
    AMRAP/15 mins of:
    9 Deadlifts 70/45kgs (no bouncing)
    12 H/R Push Ups
    15 Box Jumps, 24″/20″

    This will be an interesting one to judge. Unfortunately I won’t be there. Have fun.

    Jase 🙂

  22. Jane said

    Jase what is H/R push ups???

  23. The Cell said

    Hand Release Jane

    Jase 🙂

  24. Mary-Anne said

    see you tomorrow…i’m in

  25. Jane said

    hi all, just wanted to say well done to all on saturday and thanks to the coaches for enabling us to take part

    really hacked off with the CF Games website as it’s still not showing my result even though I’ve received an email saying that my score has been verified – its very annoying

    looking forward to this weeks WOD (I think!) at least I won’t have to go out and take part in a 78km hilly bike race on the Sunday like I did today!!! at least its my last commitment to an endurance event so I can start to focus on developing my strength & power through with CF 🙂

  26. Laila said

    Jane, CF have got the leaderboard up and running now. They had “issues”…again! Bit of a delay but all good now. If your score is still not up, might be worth emailing them. Our Stef is sitting in 21st position out of 998 men in the region! Awesome work Stef (Astro)! 🙂 And the Cell team are sitting in 28th position!!

  27. michelle said

    You guys think it’s frustrating – I have to rely on that website to update me on everyone’s progress!!

    Awesome work by everyone who’s having a crack!!

    P.S. Jane – you are 5th!!

  28. Laila said

    Awesome work Jane!!!! 🙂

  29. Jane said

    I don’t trust the leaderboard – I’ve looked at it twice now and both times it placed me differently when I first looked I was 55th overall now I’m 43rd?? I would expect to move down as others post their results but not up???

    Also didn’t think they were doing a regional ranking as I thought I had read that “masters” don’t have a regional competition they just take the top 20 from each age group straight to the games – but hey I’ll take the 5th place in the region 🙂

    Michelle, how are you and how is the recovery going – miss you not being a part of the games team!

  30. michelle said

    Thanks, Jane – it’s all going well, just slowly!! I’m hoping to get down to cheer you all on one Saturday – probably not this one coming, but the one after 🙂

  31. Ash said

    Workout 3:

    Complete as many rounds and reps as possible in 5 minutes of:
    Squat clean (75kg)
    Jerk (75kg)

  32. The Cell said

    Open WOD 11.3

    5 Min AMRAP of:
    Squat Clean and jerk
    Males 75kg
    Females 50kg

    Score is allocated for each Clean and each Jerk.

    The Cell Team will be crushing it this Saturday at 10.30am

    Jase 🙂

  33. Jane said

    omg! 50kg is heavy!!!

    Need to get my head round this before Sat – think my last heavy C&J WOD my head got in the way

  34. Storm said

    WOD 3

    Squat Clean
    then into a
    @50KG as many reps of each in 5 minutes
    = 🙂

    When this wieght starts to get heavy the only thing that will get you through is high elbows and driving the floor away comming out of the bottom of the Clean and a quick drop under the bar to lock the arms out so the bar stays overhead in the Jerk, trying to press it will fatigue you very quickly.
    As Steve always says “Smooth is Fast” dont try to rush the movememnts as good technique will get you through reps safer and quicker consistantly over the 5 minute period.

    Good Luck with this WOD everyone SX

  35. Laila said

    I will be there Saturday Jase.

    @ Storm, I’m really looking forward to watching you and Mary-Anne shine on this WOD. Keg Arms will be powering through this WOD too. I’m looking forward to being a spectator.

    Had a practice yesterday and 50kg is really, really heavy. Initially my goal was to get at least one C&J just so I can stay in the comp, now that I know I can do one, my goal is 5-10 in 5 minutes. No huge numbers will be going up on my scoreboard this week, but I’m excited to be doing a move I’ve never done before and at a weight I didn’t dream I’d be able to do. Gotta love Crossfit for pushing your boundaries!! 🙂 Need to focus on getting under the bar quicker. Getting the height, just not getting under it fast enough. Thanks for the tips Storm.

    Bring on Saturday!

  36. Jason R said

    I initially thought it said 75 lbs which is only 34 kgs, and I got really excited, then I realised it was 75 kgs and consequently became less excited…That which doesn’t kill us makes us Crossfitters.

    Looking forward to the challenge – not only do we get to test our fitness! but we can test our character at the same time. Good luck all – stay strong!

  37. Mary-Anne said

    love the smell of positivity, its thick and strong for this wod!
    Went to oly lift training tonight and barely broke even at 50kg. I’ll be happy to reach my personal goal, but my intention is to keep form, set before each rep, focus. See you all saturday.
    Xx m

  38. Jono said

    Good luck to all competing tomorrow. I unfortunately wont be able to do this WOD because my back is still not 100% and putting 75 kg’s over head will definitely prolong an already frustrating problem.Hopefully I’ll be back to 100% by next saturday fingers crossed.

  39. The Cell said

    Special shout to Craig. Awesome work mate! You have inspired me!

    Thank you!


    Look forward to tomorrow with everyone!


  40. Laila said

    Oh no Jono, I’m so sorry to hear. Sending all my healing ninja powers 🙂

  41. Biljana said

    Good Luck everyone – Sorry we can’t be there to cheer you all on tomorrow but sure that everyone will put in a great effort!! If you get a chance – have a read of Dan Williams’ breakdown of this WOD before giving it a crack (Range of Motion website) – I think he has given a good breakdown of the WOD and strategies to tackle it. See you all soon!!

    PS. Adrian – Thanks for helping Nikkolas get his games WOD done on Wednesday. He is loving being part of the team and contributing in his own little way 😀

  42. Storm said

    I judged Craig tonight and after some coaching and specific warm up he put 75kg overhead not once but 8 times.

    I was stoked and impressed Craig’s form was spot on quick under the bar on the Clean and very solid on the Jerk.


    See everyone tomorrow, WOD is only 5 minutes so for those that want to be put through a warm up come see me when you arive we will have time.


  43. craignoras said

    Couldn’t have done that WOD without you stormy!! How did everyone do this morning i wonder??

  44. Jane said

    Well done to everyone on saturday and those of us mad enough to try again on Sunday

    thanks for all the support I received – this was mentally a very draining WOD for me!

    big thanks go to Jason for coaching me on Thursday and HUGE thanks to Storm who spent time coaching me both Sat & Sun – I really appreciate the effort you put in – it was disappointing that I didn’t have the belief in myself that you had in me !

  45. Jane said

    What happened to Mary-Anne’s score from WOW 3???? It doesn’t seem to be registered on the site ???

  46. Laila said

    Craig, that’s gotta be more than your body weight, yes? Phenomenal effort!!! Very very nice!!

    Jane, the moment you made your clean is one that will stay with me for a very long time. Hearing the loud cheers of support and seeing your determination and hard work pay off was priceless! I’ve watched videos of athletes perform the same WOD achieving 30+ rounds, your effort and result was just as inspiring and amazing to me!

    F-J…you kicked some serious ass!!! 🙂

  47. craignoras said

    Well done everyone over the weekend!!!

    Laila, Hello! How did you get on on sat???
    Yes, i would be weighing around 67kg at the moment. Its an interesting part of crossfit, how everyone, at varying body weights compete around the same workload.
    It is very possible for us featherweights to compete at the highest level of crossfit!

  48. Laila said

    Hey Craig, I did 7 rounds on Saturday and went for a second go on Sunday and got 8 rounds. Up until Wednesday I had never even attempted a 50kg C&J. There is no way I could have done this WOD without the mintox awesome coaching. 🙂 You coming along this Sunday arvo for #4?

  49. Jane said

    muscle ups !!!!!!

  50. The Cell said

    Hey guys

    Just a heads up.

    There are some members of The Cell team who will be ineligible for the Regionals comp due to not submitting their scores in time each week. If you are late, your score doesn’t register and you’re out.

    Also, if you don’t do 1 of the WOD’s, you’re out of the running. Thought I’d put it out there just so no one is shocked if they don’t get a guernsey on our Regionals team should we make it through.

    Jase 🙂

    BTW, those aren’t Cell rules, just the Games rules.

  51. The Cell said

    WOD 11.4
    Complete as many rounds and reps as possible in 10 minutes of:
    60 Bar-facing burpees
    30 Overhead squats (55kg/40kg)
    10 Muscle-ups

    Please watch the vid for clarification on standards

    Jase 😉

  52. Jane said

    it looks like it might only be burpees for me on Saturday – been to phsyio as my arm is still hurting (from when I squished it on Sat between the 50kg bar and my thigh!!!!) I have strained the tricep and he’s not keen on me attempting 40kg OHS – another week and he said it will probably be fine – also wants me to take it easy on the burpees – but I told him I’m the burpee queen 🙂

    See you all tomorrow, I’ll be arriving a bit later than 10.30am but will be there and will be dragging Phil along too!

    See you all tomorrow

  53. The Cell said


    tomorrow is rescheduled for sunday due to the Helen Challenge finals. It will be 3pm on Sunday. See you there.


  54. Jase said

    Make sure you check the post guys for times and days for the Games WOD’s. For various reasons, it won’t always be 10am Saturday. We make the decision each Monday and change the post accordingly.

    Jase 

  55. Jane said

    opps! didnt see the change – thanks guys

  56. craignoras said

    Guys i will be there this sunday! See you sun.

  57. Jane said

    any idea when you will be holding the session over the easter weekend?

    Just want to make sure I’m around 🙂

  58. Jase said

    Probably Saturday morning Jane. Will be scoffing Easter eggs Sunday and feeling bad for scoffing Easter eggs on Monday 😉


  59. Laila said

    I will be there this Saturday 23rd April. Cheers

  60. The Cell said

    Complete as many rounds and reps as possible in 20 minutes of:
    5 Power cleans (145lbs / 65kg)
    10 Toes to bar
    15 Wall balls (20lbs to 10′ target)

    Complete as many rounds and reps as possible in 20 minutes of:
    5 Power cleans (100lbs / 45kg)
    10 Toes to bar
    15 Wall balls (14lbs to 9′ target)

    We’ve got some work to do guys before we can actually host this WOD. Our med balls are heavier than RX’d and I have to get our Wall Ball targets up. Stay tuned….

    Any tradesmen available Friday?? 😉

    Jase 🙂

  61. Laila said

    I’ve got time to go out and get the wall balls if you need someone to do that Jase. Just hola!

  62. The Cell said

    WOD 11.6 is up too

    Complete as many reps as possible in 7
    minutes following rep scheme below:
    3 Barbell Thrusters
    3 Chest to bar Pull-ups
    6 Barbell Thrusters
    6 Chest to bar Pull-ups
    9 Barbell Thrusters
    9 Chest to bar Pull-ups
    12 Barbell Thrusters
    12 Chest to bar Pull-ups
    15 Barbell Thrusters
    15 Chest to bar Pull-ups
    18 Barbell Thrusters
    18 Chest to bar Pull-ups
    21 Barbell Thrusters
    21 Chest to bar Pull-ups…
    This is a timed workout. If you complete the
    round of 21, go on to 24. If you complete 24,
    go on to 27, etc

    Men – 45kgs
    Women – 30kgs

  63. Biljana said

    Officially on holidays – Let me know if there is anything I can do.

  64. Laila said

    Just spoke to Joe and he’s free and more than happy to help out with anything on Friday. He’s power tools (drill) are a bit shit, but he said to yell out if you need “MANPOWER”. I’m free too on Friday if you need “WOAH-MANPOWER” 🙂

  65. Jane said

    Phil said he can help if needed – he has lots of power tools and is very practical – unlike me which is why I married him 🙂

    Let us know if you need help happy to come down

  66. The Cell said

    Probably lookin around 12noon on Friday guys. I’m just sourcing the materials, I’m standing behind the back of a truck waiting for them to fall off! Hahaha just jokes 🙂

    I have pretty much everything we need, although a couple more drills, a cordless or two and something tall to stand on would be handy. We have 2 ladders, but a 3rd would be good.

    I’ll confirm everything tomorrow arvo 🙂


  67. Jane said

    Phil has cordless drills and a set of ladders which we can bring 🙂

  68. The Cell said

    We’re pretty sussed equipment wise for making wall ball targets tomorrow guys. Just need some extra pairs of hands to make life easier. Got a cordless drill, a few ladders and all the fixings etc we need.

    Stef and I will be filling our new sandbags from around 10am if anyone wants to join us. Wall ball targts from around noon. Shouldn’t take more than an hour or so. Pretty straight forward (famous last words!)

    Hope to see some of you there.


  69. Biljana said

    Nikkolas will be there to do WOD 11.5.

  70. Carole said

    I’ll be there Saturday morning to help out and encourage you all. Good luck. 🙂

  71. Ash said

    how did everyone go?

  72. Laila said

    I’ll be there for WOD #6 this Saturday

  73. Biljana said

    Nikkolas & I will both be there 🙂

  74. michelle said

    I will be there to cheer everyone on 🙂

  75. Mary-Anne said

    Good morning guys, wishing you equal measures of good luck and congratulations on making it through the final games challenge.
    My left shoulder remains a problem and sadly couldn’t compete.
    We’re making our way back following a week in Sydney and will see you at the gym this week coming.
    I visited a percious relative of mine on this last trip home; she had a heart valve replacement after many years obese and ailing with the common poor health story. So confronting visiting in the cardiology department of an ICU. I feel we a have an important if not cruicial role to play in educting our family and peers how to live well and beyond obesity, addiction, and their consequent health problems.
    Blessed are we who found The Cell.

    See you soon. In good health and positive living, MA & Miles.

  76. Mary-Anne said

    oh dear. That was ‘precious’ and she is 🙂

  77. Storm said

    Percious / precious we all new exactly what you meant MA.
    Missed you today but take care of the shoulder and see you soon.

    Good work and Congratulations to everyone who did the games WOD’s, MINTOX.

    After tomorrow we will find out where we finished on the Team Ladder.


  78. Laila said

    Hey Mary-Anne, I missed you yesterday too. Sending you lots of healing energy for a quick recovery with the shoulder.xx

    I know I’ve mentioned it in previous posts, but I just wanted to take this opportunity since yesterday was the last WOD in the CF Open Games to pass on a huge thanks to all those involved in the organisation and running of this event. For the past seven weeks, many of you gave up your own time to come down and judge, support, cheer on the athletes and to the coaches who performed all the administrative side of the games (i.e. validating scores, keeping us informed on WODs, planning of each week’s event etc), your efforts are very much appreciated!! The experience has proven invaluable to me, the lessons learned, the limits pushed and the friendships strengthened. It’s been amazing! I’m really grateful for the opportunity and thank all those involved. The end is a bit bittersweet for me. While I will miss the gatherings on Saturday morning, the excitement of checking the WODs Wednesday morning, the planning, training and strategising, the anticipation….I won’t miss the shit guts every Saturday morning, the sleepless nights before each WOD, the nerves, the post-wod soreness…or maybe I will 😉
    Yes, I will miss it, but I’m very much looking forward to getting back to some hardcore training. Just like Conan, it’s back to pushing the wheel! 🙂

    P.S. The Cell is currently sitting in 26th position in Australia. The icing on this proverbial cake would be to get a team to Sydney.

  79. Mary-Anne said

    Second that Laila – thank you to the organisers, supporters and team mates who made our participation happen. Its such an honour.

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