Week 1 Workout

03.16.11 - 03.27.11

Double-under / Power snatch

Workout

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (75lbs / 35kg)

Description

Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Power snatch
This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.

Required Equipment
  • Jump rope
  • Barbell (configured for 75lbs / 35kg)
Additional Notes

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of completed rounds, plus the number of successful double-unders, plus the number of power snatches in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.

Workout

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55lbs / 25kg)

Description

Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Power snatch
This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.

Required Equipment
  • Jump rope
  • Barbell (configured for 55lbs / 25kg)
Additional Notes

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of completed rounds, plus the number of successful double-unders, plus the number of power snatches in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.

Workout

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55lbs / 25kg)

Description

Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Power snatch
This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.

Required Equipment
  • Jump rope
  • Barbell (configured for 55lbs / 25kg)
Additional Notes

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of completed rounds, plus the number of successful double-unders, plus the number of power snatches in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.

Workout

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (55lbs / 25kg)

Description

Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Power snatch
This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.

Required Equipment
  • Jump rope
  • Barbell (configured for 55lbs / 25kg)
Additional Notes

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of completed rounds, plus the number of successful double-unders, plus the number of power snatches in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.

Workout

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (45lbs / 20kg)

Description

Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Power snatch
This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.

Required Equipment
  • Jump rope
  • Barbell (configured for 45lbs / 20kg)
Additional Notes

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of completed rounds, plus the number of successful double-unders, plus the number of power snatches in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.

Workout

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches (45lbs / 20kg)

Description

Double-under
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Power snatch
This power snatch is really a "ground to overhead anyhow." The key point is the range of motion between the start and end points. For a barbell loaded with full sized plates, the bottom is when the plates touch the ground. For a barbell loaded with smaller plates, the bottom is when the barbell passes fully below the knee cap. The overhead position is when knees and hips are fully extended, arms are locked out overhead and the bar is over or behind the heels. Make sure to come to full extension on every rep.

Required Equipment
  • Jump rope
  • Barbell (configured for 45lbs / 20kg)
Additional Notes

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of completed rounds, plus the number of successful double-unders, plus the number of power snatches in the final round (if incomplete). For a downloadable PDF of the workout with a score card, click here.

Find a Participating Affiliate or Compete Anywhere

Find a venue that's hosting official workout sessions or work out on your own and tape yourself.

Submit your Score

Find a participating affiliate to train at or compete on your own and tape it. You can submit your score more than once if needed.

So I have 2 score submissions for WOD 11.1. With the new feature added yesterday it show's that neither score is valid although both of my scores were reflected on the Leaderboard. My 2nd score is currently displayed on the Leaderboard but reads "Not Valid" on my profile. Is this glitch that I shouldn't be concerned about or do I need to resubmit my scores? AND if so, how do I go about resubmitting them? PLEASE respond. I have sent emails to customer support and tried for answers on FB but no luck. Thank you!

Posted at 11:03 AM PDT on April 8, 2011

I still can't submit my WOD 11.1 score I tried to fill out the submit page, I linked the video, but after I click save it says that I still need to select an affiliate. However, the page says video proof or affiliate info. I did 3 rounds and 30 double unders (http://vimeo.com/21575033). I've sent numerous e-mails, but have heard nothing in return, please help.

Posted at 7:28 AM PDT on April 8, 2011

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Posted at 9:03 PM PDT on April 7, 2011

Why can I no longer click on scaled? Is this because my workouts don't count due to scaling?

Posted at 7:55 PM PDT on April 7, 2011

same issue, my affiliate is registered but when I submit scores I cannot find them on the drop down list, thus I entered scores under CrossFit 911 but need them under CrossFit Rubicon...so my scores are good but not validated!!!!!????? How can this be rectified?

Posted at 6:02 PM PDT on April 7, 2011

I entered my score of 3 full rounds and 24 doubles, but I signed up under the wrong affliate thus they haven't validated it. Can someone help? I signed up under "Capital City Crossfit" Instead of "Capital City CrossFit" see where the confussion can come from.

Posted at 11:22 AM PDT on April 7, 2011

Hello, I put the results of the first wod and now you're telling me it is not registered.
I did 5 rounds and 30 double undres.
Christophe Giorgio
Crossfit Brussels
Thank you.

Posted at 4:18 AM PDT on April 7, 2011

trudat. having the same problem - score submission not recorded properly. my total was 172.

Posted at 8:47 PM PDT on April 6, 2011

I also have not been able to post my first WOD. I completed 3 rounds and 30 double unders and have tried to email the main site 4 different times. Hopefully someone can help.

Posted at 8:20 PM PDT on April 6, 2011

I could not access this until today i am at fit club cross fit 614 and have not been able to input the last two wods. today is the third and i will try to input it. comp. 1 I completed 2 rounds plus 10 D/U. for a total of 100

Posted at 8:16 PM PDT on April 6, 2011