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CrossFit Open Workout 12.5

March 23, 2012

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

3 Barbell Thrusters 100/65
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…

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CrossFit Open Workout 12.4

March 16, 2012

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls
90 Double-unders
30 Muscle-ups

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  • Karen says:

    Sheesh, I’m pooped. I beat my goal (barely) and ended up with 166 before they had to care flight me outta there. Great job morning crew and good luck to the afternooners. I’ll be there to cheer you on. Matt- No more wall balls for awhile please, I think we’ve filled our monthly quota.

     (March 16, 2012 at 9:17 am)
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  • David H says:

    Karen, 166 is SICK. Way to go everyone. Janet, Josh, JP, Reuben (slingin’ the 20# for the first time!) – awesome job. And I echo Karen’s sentiments about wall ball. Burpees actually sound kinda good right now. Good luck afternooners and Saturday crew!

     (March 16, 2012 at 9:45 am)
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  • Ashley says:

    My entire body is so sore!! My neck hurts from staring up at that 9 ft target! I agree-rather do the 7min of burpees again before the 150 wall balls! Although the crazy crossfit obsessed part if me cant wait to do Karen again so I can get a much better time! :). Good luck to everyone doing it this afternoon!!

     (March 16, 2012 at 3:20 pm)
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  • JP says:

    I’m really sore right now too… but to be honest I think a lot of it is from the bench presses on Thursday.

     (March 16, 2012 at 4:47 pm)
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CrossFit Open Workout 12.3

March 9, 2012

AMRAP – 18
15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

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CrossFit Open Workout 12.2

March 1, 2012

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.
————-
Open Post for more comments

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As I mentioned today, staying efficient in the early rounds will be key to saving yourself for the heavier weights down the road.  Low back and shoulders will be the first to fatigue.  A few reminders

1.  Breath, don’t hold your breathe when the barbell is in your hands on the early light sets.  If you need to hold your breath to maintain intrathoracic pressure you should be doing singles and dropping from the top.

2.  Drop your hips on the early light sets.  Touch and go reps while bending predominantely at the hip will require a lot of work from your erectors (low back).  You don’t want your low back fried when it comes to the heavier weight.

3.  Hips! Jump and shrug!  Don’t fly out of the gate and throw the weight overhead with your arms and shoulders.  Use your hips to drive the weight up on every rep, even the light ones.

4.  Bar path.  Keep it tight on the way up, and if performing touch and go reps, on the way down as well.  Many of us will keep the bar close on the way up, but allow it to fall out and away when retreating for another rep.

Check out these links for more info on how to dominate 12.2

Kelly Starret’s Mobility WOD

Carl Paoli’s Gymnastics WOD

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  • David H says:

    Watching everyone this morning was inspiring. Mark’s 61 reps – awesome. 100% determination by everyone there. Good luck Matt and everyone else. And to keep the Billy Madison vibe rolling:

    “Hey, kids it’s me, I bet you thought that I was dead! But when I fell over I just broke my leg and got a hemorrhage in my head! Ha-ha-ha!”

     (March 2, 2012 at 11:22 am)
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WOD 3.1.12

March 1, 2012

Open Athletes
12.2 Prep – More Snatch Skill Work
———————
All Other Athletes
A1. DL 6-6-6-6
A2. 15yd resisted backward run x 4
B. 50 TGU for quality

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WOD 2.24.11

February 24, 2012

Open WOD 12.1
———–
If you already completed the Open WOD
AMRAP-15
Burpees
Just playin!!
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Make up a WOD from earlier this week
or
For time:
800m Run
20 Air Squats
400m Run
40 Air Squats
200m Run
80 Air Squats

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