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

For time

5 Rounds of max rep plyo pushups

followed by

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.

From CFEB….

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.

For time

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#

9 Burpee

Post total reps to comments

Rest. Get ready for Open WOD 12.3 on Sunday.