WODconnect

Workout list by WODconnect CrossFit Games Open 2012

  • CrossFit Games Open WOD 12.4 / 13.3 Workout

    12 min AMRAP of:

    • 150 wall balls (20 pound ball to 10′ target / 14 pound ball to 9′ target)
    • 90 double unders
    • 30 muscle-ups

  • Games Open WOD 12.5 Workout

    Complete as many reps as possible in 7 minutes following the rep scheme below:

    3 Barbell Thrusters
    3 Chest to bar Pull-ups
    6 Barbell Thrusters
    6 Chest to bar Pull-ups
    9 Barbell Thrusters
    9 Chest to bar Pull-ups
    12 Barbell Thrusters
    12 Chest to bar Pull-ups
    15 Barbell Thrusters
    15 Chest to bar Pull-ups
    18 Barbell Thrusters
    18 Chest to bar Pull-ups
    21 Barbell Thrusters
    21 Chest to bar Pull-ups...
    This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

  • "P.A.I.N" Workout

    Amrap 4
    12/10cal row
    8 Burpee

    Rest 4min

    Amrap 4
    200m run
    15 kbs 24/16kg (eye level)

    • Tulokset kommenttikenttään.

  • Open 12.3 Workout

    MEN - includes Masters Men up to 54 years old

    Complete as many rounds and reps as possible in 18 minutes of:
    15 Box jumps, 24" box
    115 pound Push press, 12 reps
    9 Toes-to-bar

    WOMEN - includes Masters Women up to 54 years old

    Complete as many rounds and reps as possible in 18 minutes of:
    15 Box jumps, 20" box
    75 pound Push press, 12 reps
    9 Toes-to-bar

    MASTERS MEN - includes Masters Men 55+

    Complete as many rounds and reps as possible in 18 minutes of:
    15 Box jumps or step-ups, 20" box
    95 pound Push press, 12 reps
    9 Toes-to-bar

    MASTERS WOMEN - includes Masters Women 55+

    Complete as many rounds and reps as possible in 18 minutes of:
    15 Box jumps or step-ups, 20" box
    55 pound Push press, 12 reps
    9 Toes-to-bar

  • Open 12.2 Workout

    MEN - includes Masters Men up to 54 years old

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    75 pound Snatch, 30 reps
    135 pound Snatch, 30 reps
    165 pound Snatch, 30 reps
    210 pound Snatch, as many reps as possible

    WOMEN - includes Masters Women up to 54 years old

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    45 pound Snatch, 30 reps
    75 pound Snatch, 30 reps
    100 pound Snatch, 30 reps
    120 pound Snatch, as many reps as possible

    MASTERS MEN - includes Masters Men 55+

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    45 pound Snatch, 30 reps
    75 pound Snatch, 30 reps
    100 pound Snatch, 30 reps
    120 pound Snatch, as many reps as possible

    MASTERS WOMEN - includes Masters Women 55+

    Proceed through the sequence below completing as many reps as possible in 10 minutes of:
    35 pound Snatch, 30 reps
    55 pound Snatch, 30 reps
    75 pound Snatch, 30 reps
    90 pound Snatch, as many reps as possible