2011 CrossFit Open WorkOuts

2011 was one of the most important years for CrossFit due to the major publicity and sponsorship deal made with Reebok.

Reebok signed a huge 10 year sponsorship deal with CrossFit just months after the 2010 CrossFit Games.

According to Dave Castro, “2007 was the first year of the event and we did not even have a qualification process.  70 total athletes registered.  Our numbers tripled in 2008, causing us to depart from open registration and move towards a qualification system.  We had Regionals in 2009 and then added another layer of qualifications in 2010.  30 sectionals and 15 regionals across the world.”

“In 2011 we took the first round of qualifications online to help streamline the process.  The demand has been unreal.  We had 4,500 people compete in the process in 2010.  In 2011 we had 29,000 people enter the Open, including people from all continents and over 100 countries including China and India.”

With all that being said, 2011 is the year that the Open Workouts got real.

So for your reference and some killer WOD ideas…here you go!

WORKOUT 11.1

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders

15 Power snatches (75lbs / 35kg)

WOMEN –  includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders

15 Power snatches (55lbs / 25kg)

MASTERS MEN includes Masters Men 55+

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders

15 Power snatches (65lbs / 30kg)

MASTERS WOMENincludes Masters Women 55+

Complete as many rounds and reps as possible in 10 minutes of:

30 Double-unders

15 Power snatches (45lbs / 20kg)

WORKOUT 11.2

MENincludes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (155lbs / 70kg)

12 Push-ups

15 Box jumps (24″)

WOMENincludes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (100lbs / 45kg)

12 Push-ups

15 Box jumps (20″)

MASTERS MENincludes Masters Men 55+

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (145lbs / 65kg)

12 Push-ups

15 Box jumps (20″)

MASTERS WOMENincludes Masters Women 55+

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts (90lbs / 40kg)

12 Push-ups

15 Box jumps (20″)

WORKOUT 11.3

MEN includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (165lb / 75kg)

Jerk (165lb / 75kg)

WOMEN includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (110lb / 50kg)

Jerk (110lb / 50kg)

MASTERS MENincludes Masters Men 55+

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (135lb / 62kg)

Jerk (135lb / 62kg)

MASTERS WOMENincludes Masters Women 55+

Complete as many rounds and reps as possible in 5 minutes of:

Squat clean (75lb / 35kg)

Jerk (75lb / 35kg)

WORKOUT 11.4

MENincludes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees

30 Overhead squats (120lbs / 55kg)

10 Muscle-ups

WOMENincludes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees

30 Overhead squats (90lbs / 40kg)

10 Muscle-ups

MASTERS MENincludes Masters Men 55+

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees

30 Overhead squats (110lbs / 50kg)

10 Muscle-ups

MASTERS WOMEN includes Masters Women 55+

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees

30 Overhead squats (75lbs / 35kg)

10 Muscle-ups

WORKOUT 11.5

MENincludes Masters Men up to 54 years old

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)

WOMENincludes Masters Women up to 54 years old

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)

MASTERS MENincludes Masters Men 55+

Complete as many rounds and reps as possible in 20 minutes of:

5 Power cleans (130lbs / 60kg)

10 Toes to bar

15 Wall balls (20lbs to 9′ target)

MASTERS WOMEN includes Masters Women 55+

Complete as many rounds and reps as possible in 20 minutes of:

5 Power cleans (75lbs / 35kg)

10 Toes to bar

15 Wall balls (10lbs to 9′ target)

WORKOUT 11.6

MENincludes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:

100 pound Thruster, 3 reps

3 Chest to bar Pull-ups

100 pound Thruster, 6 reps

6 Chest to bar Pull-ups

100 pound Thruster, 9 reps

9 Chest to bar Pull-ups

100 pound Thruster, 12 reps

12 Chest to bar Pull-ups

100 pound Thruster, 15 reps

15 Chest to bar Pull-ups

100 pound Thruster, 18 reps

18 Chest to bar Pull-ups

100 pound Thruster, 21 reps

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.

WOMENincludes Masters Women up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below:

65 pound Thruster, 3 reps

3 Chest to bar Pull-ups

65 pound Thruster, 6 reps

6 Chest to bar Pull-ups

65 pound Thruster, 9 reps

9 Chest to bar Pull-ups

65 pound Thruster, 12 reps

12 Chest to bar Pull-ups

65 pound Thruster, 15 reps

15 Chest to bar Pull-ups

65 pound Thruster, 18 reps

18 Chest to bar Pull-ups

65 pound Thruster, 21 reps

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.

MASTERS MENincludes Masters Men 55+

Complete as many reps as possible in 7 minutes following the rep scheme below:

90 pound Thruster, 3 reps

3 Chest to bar Pull-ups

90 pound Thruster, 6 reps

6 Chest to bar Pull-ups

90 pound Thruster, 9 reps

9 Chest to bar Pull-ups

90 pound Thruster, 12 reps

12 Chest to bar Pull-ups

90 pound Thruster, 15 reps

15 Chest to bar Pull-ups

90 pound Thruster, 18 reps

18 Chest to bar Pull-ups

90 pound Thruster, 21 reps

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.

MASTERS WOMEN includes Masters Women 55+

Complete as many reps as possible in 7 minutes following the rep scheme below:

55 pound Thruster, 3 reps

3 Chin over bar Pull-ups

55 pound Thruster, 6 reps

6 Chin over bar Pull-ups

55 pound Thruster, 9 reps

9 Chin over bar Pull-ups

55 pound Thruster, 12 reps

12 Chin over bar Pull-ups

55 pound Thruster, 15 reps

15 Chin over bar Pull-ups

55 pound Thruster, 18 reps

18 Chin over bar Pull-ups

55 pound Thruster, 21 reps

21 Chin over 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.

 

Tim Rollins, Editor

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