CrossFit Open WOD 12.4 – judging will take place Saturday, March 17th, at 8:45 AM so as to get our athletes out before Sandblast. Please come out and support them! They are going to need it!
12.4 – AMRAP in 12 min of
150 Wall Ball 20#
90 Double Unders
30 Muscle ups
5 Rounds of max rep plyo pushups
100 meter sprint
Post max number of plyo pushups to comments. Rest 45 seconds in between rounds. A plyo pushup starts with one hand on a plate, the other hand on the ground. The athlete performs an explosive pushup that allows the athlete to transition the hand that is on the plate to the ground and visa versa.
20 Squat Challenge – Day 4
Add 5# to your last lift. If you fail, try again. If you still fail, use this same weight next time you lift.
Every minute on the minute
Perform 5 Pullups (deadhang, kipping, butterfly) then 5 dumbbell swings @ 70#/55#. The workout is over when you cannot complete all 10 reps in a minute.
Post loads and number of reps to comments.
Samal getting his OHS/main site pic on
Rest. Or make up a workout. Mobilize yourself @ www.mobilitywod.com
Get ready for Day 4 of the 20 Squat challenge tomorrow!
Via CF Football….
Complete 5 rounds of
1 Push Press @ 185#
1 Deadhang Pullup
3 Push Press @ 185#
3 Deadhang Pullup
Max Rep Push Press @ 185#
Max Rep Deadhang Pullup
Rest 90 sec in between each round. Post total reps to comments. Be careful with the PP’s today, especially using a higher weight. You can’t drop the bar here, so be able to control it.
Meera doing Open WOD 12.3 – Modified
Day 3 of 20 Squat Challenge
Add 5# to your last lift. If you fail, try again. If you still fail, do this same weight on the next day.
AMRAP in 7 min
30 Double Unders
15 Dumbbell Swings 55#/35#
Post loads and times to comments
SGA President getting his DB Push Press on
Open WOD 12.3 judging will take place at 11 AM on Sunday. Stay after class and support our athletes get through this one!
CrossFit class @ 10 AM and 6 PM – CrossFit Open WOD 12.3 – Modified
AMRAP in 15 min of
15 Box jumps
12 Dumbbell Push Press 45#/30#
Post total reps to comments
Rest. Get ready for Open WOD 12.3 on Sunday.