Reebok CrossFit Games Open WOD #1

no images were found

We’re going to take a brief interlude from my series on the 10 General Physical Skills so that I can give you some important information about what’s going to be happening today. As I promised, we’re going to do the first WOD from the Reebok CrossFit Games Open, and even though it’s only a 10-minute AMRAP, reports from everyone today are that it is a killer. If you’re not registered to participate in the Open, then you’ll come in and do the workout as usual. If you are registered, however, there are some things you’ll need to know.

First off, read the rules for participation at CFMC I put up last week.

Next, watch the video, “Guidelines For Being A Judge At The CrossFit Games Open.” This video is geared toward both judges and athletes, and if you’re registered to compete in the Open, you need to watch it.

Then, watch the video, “First Week’s Workout Description.” Even if you already know how to do double-unders and power snatches, watch it to the end.

We will be going over the movement standards in detail before the workout begins. Be sure to listen carefully and make sure you understand them. If you have a question, ask. The judges will not be explaining movement standards during the workout.

There will only be a few people judging, and they have specific instructions to handle judging exactly as described in the video above. If the double-under isn’t successful, then it won’t count. If you don’t lock out the bar according to the standards in the workout description, it won’t count no matter how “close” it was. Do yourself a favor and perform the movements in such a way that no one can possibly dispute their validity. If you do that then you’ll have nothing to worry about.

Lastly, if you ever argue with your judge you will be immediately disqualified from that workout and will need to find another affiliate to validate your score. Please, for the love of God, don’t make me enforce this.

  • Ladybug724

    Happy St. Patty’s Day!
    Here’s a traditional Irish dish, courtesy of CrossFit Santa Cruz.

    Corned Beef and Cabbage
    3-4 lb. corned beef brisket (I trimmed the thick layer of fat off the bottom)
    2 bay leaves
    2 cloves garlic
    ground black pepper

    Put corned beef, pepper, garlic, bay leaves in crock pot and pour just enough water to cover beef. Cook on low for 8 hours.

    I did the cabbage a little different this year. I was gone all day, so instead of adding the cabbage and veggies to the crock pot, I just cooked them up separately when I got home… about 30 minutes before serving.

    1 head cabbage, quartered
    1 onion, sliced thin
    2 cloves garlic
    2 carrots, sliced
    2 tsp olive oil
    1/2 C corned beef juice from the crock pot!

    Saute onion and garlic in olive oil. Add carrots, and a splash of the broth. Add cabbage, remaining broth and cover. Cook until cabbage is done about 20 minutes.
    Slice corned beef and serve over the cabbage! Sprinkle with a little more black pepper and celtic grey sea salt (optional).

  • Erik Herik

    ***Parsnip and Carrot Mash*** Apparently this is an Irish side dish.
    4 servings
    3 parsnips – peeled & chopped
    3 carrots – peeled & chopped
    3 tbsp. broth
    1 tbsp. olive oil
    Salt and Pepper to taste
    Boil the parsnips & carrots together and when cooked, mash. Add in your broth & olive oil to smooth. Taste & season. I like to keep it a little chunky but if you prefer a smoother consistency you can puree it.
    Courtesy of

  • Lorena

    For those who like liver, (I love it).
    Irish kidney soup recipe

    Serves 8

    * 1 1/2 lbs lamb kidneys;
    * 2 onions, coarsely chopped;
    * 2 carrots, sliced;
    * 1 or 2 tbsp lemon juice;
    * 10 whole black peppercorns;
    * 2 large sprigs thyme;
    * 1 bay leaf;
    * 8 cups beef or lamb stock;
    * 2 tbsp cooking fat;
    * Ground black pepper to taste;


    1. Prepare the kidneys by removing any membrane covering them, if present. Cut them in half lengthwise and cut around the fatty white core to remove it. Cut each kidney halves into thick slices.
    2. Heat a stockpot over a medium heat, add the cooking fat and cook the onions, stirring occasionally, until they start to soften, about 6 minutes.
    3. Add the kidney slices to the hot pot and brown them on each side.
    4. Pour in the stock and add the whole peppercorns, thyme sprigs and bay leaf.
    5. Bring to a boil, then reduce to a simmer and let simmer, covered, for about 3 hours.
    6. Add the carrot slices in the last 45 minutes of cooking.
    7. When the soup is ready, discard the thyme sprigs, the bay leaf and use a slotted spoon to remove most of the whole peppercorns.
    8. Add 1 or 2 tablespoons lemon juice, to taste, taste for seasoning and enjoy.
    From: Paleo Diet Lifestyle.

  • Chase

    Good luck everyone… The WOD is a sprint so just keep moving! Happy st. Patricks day!

  • Jeff & Emily

    Jeff & Emily on a boat day 4

    well, here we are at the end of the challenge. We again were not able to do the same wod so we did something else.

    Buy In
    1 mile run (after sitting in a mayan sweat lodge for over an hour)

    5 Rounds (3 for emily)
    Row 100 meters
    20 dips
    30 double unders
    40 decline sit-ups

    For our meals were were able to stay paleo in cozumel. For lunch we ate at a beach resturant that probably had a name but I dont know it. Jeff had fajitas, and Emily had ceviche. Yummm.

    Great job everyone!