M/ 38/ 134 lbs/ 5'-6"
As Rx: 16:19
I got messed up with the rolls... I was super nausious.. i was feeling like throwing up at times.... same thing happened to me about a year ago or so when I did a WOD with forward and backward rolls.. I'm still not feeling great the next day...
I was happy my ankle felt o.k. with the box jumps.. I have NOT been doing much to any jumping for a few months now or running due to my ankle... decided to try it and see how it felt. Not too bad. I have done high box jumps without the rebound, but that's a totally differnt exercise in that the rebound is where the work is. The wall climbs took a little more time than I thought. The T2B were easy, and although my pullup bar is too close to the wall, so I have to do all singles and reset, they were a nice fast break for me.
Jumps were o.k.... slow and steady.. not too fast but good form overall and decent pace.
Rolls really messed me up.

I think my shoulders were a little too tight and that's what was slowing me down on the wall climbs because I did 49 bodyweight OHS last night.

Post WOD:
I did 21-15-9 of
GHD situps + Back extensions (3:25)

Pre-WOD:
5x2 Strict press (95, 105, 115, 125, 135)
5x2 Push press (135, 135, 145, 145, 145) forget the push press weights but something like that...

WOD:
Choice of Isabel or Randy

Isabel -
30 snatches for time, 135/95
used 115

Randy -
75 power snatched for time, 95/55

Post WOD:
Sit-ups - Weighted then Unweighted
15, 10, 5

Pre-WOD:
5x2 Strict press (115,115,115,115,115)
5x2 Push press (135, 145, 145, 155,155)

WOD:
Choice of Isabel or Randy

Isabel -
30 snatches for time, 135/95- Used 95 lbs

Randy -
75 power snatched for time, 95/55

Post WOD:
Sit-ups - Weighted then Unweighted- used 30 lb kettlebell
15, 10, 5

Back from Los Angeles.

Seven rounds for time of: -> only 3 rounds
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30" box

Had to cut this one early. Left shoulder has been hurting lately. Not sure what it is, but wall climbs smoked it.

14:11

"Push/Jump/Climb"
20 Minute AMRAP

5 Handstand Push Ups
10 Box Jumps 24/20
10 Four Count Mountain Climbers

first three rounds as Rx, but started failing bad on the HSPU, so I switched to pikes on the box. I need practice on HSPU and cycling thru box jumps.

I got through a total of 8 rounds 5 HSPUs and 5 box jumps.

Class is at 4:30 on Monday.

Strength:
4 rounds:
2 x bear complex (ultimate goal is bodyweight)
3 x bar muscle ups (sub ring muscle ups or 3 strict pull ups + 3 ring dips)

Main effort:
2012 Crossfit games open workout 12.3

Compare your score to your previous recorded here --> http://games.crossfit.com/team/1111

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

Skill
Some DUs

Strength
3x5 Shoulder Press 50kg (3mins rest)
12-9-6 40kg (1min rest)

WOD
For time:
1 C&J (60kg)
1 round of Cindy
2 C&J
1 round of Cindy
3 C&J
1 round of Cindy
4 C&J
1 round of Cindy
5 C&J
1 round of Cindy
6 C&J
1 round of Cindy
7 C&J
1 round of Cindy
8 C&J
1 round of Cindy
9 C&J
1 round of Cindy
10 C&J

Really tough WOD. Should have pushed harder during the middle part of the workout.

Class is at 4:30 on Monday.

Strength:
4 rounds:
2 x bear complex (ultimate goal is bodyweight)
3 x bar muscle ups (sub ring muscle ups or 3 strict pull ups + 3 ring dips)

Main effort:
2012 Crossfit games open workout 12.3

Compare your score to your previous recorded here --> http://games.crossfit.com/team/1111

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

Pre-WOD
5x2 Strict press 60, 70, 75, 80, 80
5x2 Push press 95, 105, 105, 115, 115 (failed on 1)

WOD
Choice of Isabel or Randy

Isabel
30 snatches for time (135/95#) 75# - Hit a 95# afterwards for 1 RM

Post WOD
Sit-ups - Weighted then Unweighted 15, 10, 5 reps @ 15#

5X2,2,2,1,1 Front Squats @ 100% 3RM (125#)– rest 2 minutes.

-then-

Every 90 seconds for 15 minutes (10 total rounds):

21 Double-Unders
7 Pullups
3 Ground to Overhead

Notes: The goal is to finish the effort having completed each round within the time limit, and to have done it with the heaviest possible weight on the bar. Do not use a weight so heavy that you will not be able to finish a round, but also do not underestimate. You may take weight off, but you MAY NOT add weight at any time. Score is the weight used for the final round.

tuck jumps
No help pu's
Started 115, went to 105
After 6 I stopped making time and just kept doing them on no time