3/07/2012

''CrossFit Games Open WOD 12.3'' (03.08.2012)

GOODLUCK, FREAKS!

Warm-up Drills (03.08.2012)
Run 800m
*Review movement standards and practice each
10 x Box Jumps
10 x Push Press (45lbs)
10 x Toes-2-Bar/Knees-2-Elbows
-Sumo Squats
-ITB Stretch
-Shoulder Opening Drill (wall)
-Calf/Soleus Stretch
-Scorpion Stretch

''CrossFit Games Open WOD 12.3'' (03.08.2012)
Complete as many rounds/reps as possible in 18:00 of
15 x Box Jumps (24/20'')
12 x Push Press (115/75lbs)
9 x Toes-2-Bar

Post scores to comments.

Skill Development (03.08.2012)
Rest Up for tomorrow, freaks! This team is rolling 30+ deep but the whole gym is behind it. Keep killing it. More comptitions in the chute as well, more coming up on that this following week... Hint? 49 Days until the move.

Burpee Challenge (Optional)
67 x Burpees

Mobility WOD

CrossFit Endurance WOD (03.08.2012)
Swim, Bike, Run, or Row (C2)
Holding maximal pace/distance/watts/speed complete the following:
5 Rounds of (2:00 on x 3:00 rest)
After the final 3:00 rest interval proceed directly into the following:
4 Rounds of (1:00 on x 1:00 rest)

Post distances to comments.

17 comments:

Filipe said...

CrossFit Games Open WOD 12.3

8 rounds + 3 box jump

Filipe

Justin said...

5 rounds

- Bieber

Silverback said...

5 rounds + 15 boxjumps + 12 pushpress

Anonymous said...

4 rounds + 21. I finally got my toes to bar today!

Jamie

Anonymous said...

3 rnds + 21 Rx'd as much as I could. Cant touch toes to bar completely
Erica

Laura said...

6 rounds + 14 box jumps

Anonymous said...

NY NY
6 rounds 15 box jumps 4 push press..... With a bloody noise. WHAT'S REALLY GOOD.

BROOKLYN AKA Romel.

Anonymous said...

10 rounds +23

Marcus

Joshua said...

CrossFit Games Open WOD 12.3
6 Rounds + 10/0/0

Anonymous said...

5 Rounds + 6 box jumps

-Dubs

Anonymous said...

4 rounds (MOD)
plates (12"),30# bar
MrsSB

lewis.robertdavid@gmail.com said...

7 + 19
24"/118#/T2B

-Bert

Chris L said...

8 Rounds + 6 NTE (I can't do NTB yet, but I used 32 inch box) Fun one!

Mike M said...

Crossfit Games Open WOD 12.3
8rounds + 15

Kim said...

7 rounds, scaled

Traps said...

12.3
7 rounds + 8 BJ
250 reps

Jay

sdaghir@gmail.com said...

Just barely completed 2 Rounds in the 18:00 time limit of:
15 x Box Jumps (24'')
12 x Push Press (115lbs)
9 x Toes-2-Bar

Thanks Marcus and Mike for hanging out with me during that very boring series sets/reps I limped my frustrated ass through. I especially appreciate you guys showing up early just to help me get my scores/reps validated and checked.