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.
Posts
17 comments:
CrossFit Games Open WOD 12.3
8 rounds + 3 box jump
Filipe
5 rounds
- Bieber
5 rounds + 15 boxjumps + 12 pushpress
4 rounds + 21. I finally got my toes to bar today!
Jamie
3 rnds + 21 Rx'd as much as I could. Cant touch toes to bar completely
Erica
6 rounds + 14 box jumps
NY NY
6 rounds 15 box jumps 4 push press..... With a bloody noise. WHAT'S REALLY GOOD.
BROOKLYN AKA Romel.
10 rounds +23
Marcus
CrossFit Games Open WOD 12.3
6 Rounds + 10/0/0
5 Rounds + 6 box jumps
-Dubs
4 rounds (MOD)
plates (12"),30# bar
MrsSB
7 + 19
24"/118#/T2B
-Bert
8 Rounds + 6 NTE (I can't do NTB yet, but I used 32 inch box) Fun one!
Crossfit Games Open WOD 12.3
8rounds + 15
7 rounds, scaled
12.3
7 rounds + 8 BJ
250 reps
Jay
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.
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