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.
CrossFit Games Open WOD 12.3
ReplyDelete8 rounds + 3 box jump
Filipe
5 rounds
ReplyDelete- Bieber
5 rounds + 15 boxjumps + 12 pushpress
ReplyDelete4 rounds + 21. I finally got my toes to bar today!
ReplyDeleteJamie
3 rnds + 21 Rx'd as much as I could. Cant touch toes to bar completely
ReplyDeleteErica
6 rounds + 14 box jumps
ReplyDeleteNY NY
ReplyDelete6 rounds 15 box jumps 4 push press..... With a bloody noise. WHAT'S REALLY GOOD.
BROOKLYN AKA Romel.
10 rounds +23
ReplyDeleteMarcus
CrossFit Games Open WOD 12.3
ReplyDelete6 Rounds + 10/0/0
5 Rounds + 6 box jumps
ReplyDelete-Dubs
4 rounds (MOD)
ReplyDeleteplates (12"),30# bar
MrsSB
7 + 19
ReplyDelete24"/118#/T2B
-Bert
8 Rounds + 6 NTE (I can't do NTB yet, but I used 32 inch box) Fun one!
ReplyDeleteCrossfit Games Open WOD 12.3
ReplyDelete8rounds + 15
7 rounds, scaled
ReplyDelete12.3
ReplyDelete7 rounds + 8 BJ
250 reps
Jay
Just barely completed 2 Rounds in the 18:00 time limit of:
ReplyDelete15 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.