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.

Been trying to submit score for week #1 Score was a total of 126.

Posted at 7:58 PM PDT on April 3, 2011

I have also been trying to submit my score to no avail on the website ... i can help me

Posted at 6:31 PM PDT on April 1, 2011

yo eh tratado de subir mi nuevo score el sabado 26 de marzo no eh pude ..eh realizado 3 rounds + 12 double unders mejorando mi puesto anterior , estoy bajo el afiliado crossfitperu ,

Posted at 6:29 PM PDT on April 1, 2011

Trying my best to submit workout one I got 5 rounds plus 7 snatches for a score of 262

Posted at 10:55 PM PDT on March 29, 2011

I have also been trying to submit my score to no avail on the website. CrossFit Works, Southwest Region, 139 total reps.

Posted at 7:51 AM PDT on March 29, 2011

If the website was not working. How would we post our results for wod 1? Any Help? I posted my rounds at 7:40 PM PDT on March 27 on the blog because it would not let me. I posted this in comments two days ago but I can't even pull up our affiliate. Crossfit Roselle, North Central Region
5 rounds 21 DU's.

Posted at 6:31 AM PDT on March 29, 2011

I was able to submit the score and the video but the video report an error after the upload. After many upload errors in youtube I used vimeo and finally I was able upload my video for validation. This is the link http://vimeo.com/21622612 . To HQ, if posible change the links of the videos so people can judge my WOD and I have credit for it.

Posted at 6:20 PM PDT on March 28, 2011

i couldnt submit my video it sent me to some shitty broken down version of a page that looked more like an outline for a website.... 5 round plus 1 du

Posted at 6:01 PM PDT on March 28, 2011

I had trouble with log in and e-mail. I to was un able to log my results. 5 rounds 9 d.u.

Posted at 5:03 PM PDT on March 28, 2011

Tried to submit but no go..4rounds 30 double unders, 5snatch. Crossfitloaded, South Australia.

Posted at 4:21 PM PDT on March 28, 2011