Warm up

Run 550m

Mobility

Shoulders/Hips

WOD

Part A) Bear Complex

Part B) 7 min AMRAP Ladder

100# Thrusters/ Pull-ups

3 Thrusters
3 Pull-ups
6 Thrusters
6 Pull-ups

so on and so forth

Well going into this work out I did not have pull-ups let alone Kipping pull-ups... I got the first 3 Thrusters and spent 4 minutes trying to get a chest to bar pull-up... in the process I figured out my kip better then ever and worked through about 25 pullups and just missed my chest by less then 1/2". It was an utter failure for the 12.5 WOD but a huge step for me with pull-ups.. I was able to string a couple together and now have no excuse to use a band... by summer I hope to do Fran RX'd with no band!!!

I did take the last 90 Secs and continue on with the WOD with just regular pull-ups and got into the round of 9's when time expired

The “other” Total

1rm Overhead Squat - 175 - PR

1rm Front Squat - 215 - PR

1rm Back Squat - 265

Need to work on keep back up and chest forward, really will be focusing on that right now.

***If your hip crease does not get below your knees do not count that rep. At some point someone is going to be watching you when you brag about how great your squat is; and you’ll look like a clown. Who likes to look like a clown anyways?

Then,

2 rounds

Max effort 500m row
1:38.7
1:41.8

Rest exactly 2mins between rounds. Goal should be to get as close to same time as first round

50 reps each of:
Box jumps 24"
Jumping pull ups
Kb swings 1 pood
Walking lunges
Knees to Elbows
Push press 45#
Back extensions
Wall balls 20# at 10 feet
Burpees
50 Double Unders

For time:

One team member executes a Plank hold with feet on a box while the other performs 35 push ups. When the other finishes, the team members switch roles. Then one team member executes a V-sit hold while holding a 10 lb ball while the other performs 35 hollow rocks. When the other finishes, the team members switch roles. Finally, one team member executes a Goblet Squat hold with a 35 lb kettlebell while the other performs 35 squats. When the other finishes, the team members switch roles.

If a team member fails to retain a static hold the other member must stop performing movements and continue only when the member regains the static hold.

12 min

every minute do 2 rope climbs 15 feet
3 stone to shoulder

if you failed to complete the total in the minute you had a 10 burpee penalty

notes: i started with 145# stone but yah that wasnt happening so switched 115#

It was pretty hard and I had to do 20 burpees at the end

3 Position Snatch
5 Cycles of 1 Snatch from Position 1,2, & 3
add weight each cycle if possible.

45x3; 65x3; 85x3 all positions

Then:

10 min AMRAP
3 Hang Power Clean 155/105 (woot woot was able to do ALL from the hang)
6 HSPU
9 T2B (sub GHD; sore hands)

Final workout of the 2012 Open!

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Barbell Thrusters @ 100#/65#
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
etc...

Modified as follows:
20 lbs thrusters using dumbbells.
Regular pull-ups with green and black band.

Ended 3 pull-ups away from completing the round of 15.

Complete as many reps as possible in 7 minutes following the rep scheme below:
3-6-9-12-15-18, etc... of

Barbell Thrusters (65 lbs)
Chest to bar Pull-ups

Ripped my hand open at at 3:30... blood everywhere. Solid.

Didn't end the open quite like I had planned but, you live and you learn!

"Cindy"
20 Min Amrap
5 Pull Ups
10 Pushups
15 Air squats

Stopped at 14rnds w a lil over a min left due to a blister on the verge of a tear; rather live to WOD another day. Im trying to slowly add 1-2 additional metcons/endurance training and an addl strength/assistance day into my weekly WODS Thanks to Stu at Crossfit South End.

You have 3 minutes to complete 42 reps of the following exercises. Move to the next exercise on the 3 minute mark. There will be no score today other than the weight you use during the workout. It’s someone’s birthday. For every exercise you cannot complete the 42 reps in the 3 min period you must run 420m post WOD.

Row 420 meters
42 KBS 24/16kg RX+2pood
42 Push-up RX+Plyo on Slamball
42 Supine Ring Row
42 Squat RX+w/ 40lb Sandbag
42 SLamball 20/15lb RX+ 30lb
42 ABMAT
This may be harder than it looks at RX+

I RX+ this on the KB but thats it! DEF harder than it looked. The 6am party kids decided to all run together - finished all or not no one wants to run alone in the dark