Push Press
15 mins to find 5 RM
then
CrossFit Games Open WOD 12.1
AMRAP 7
Burpees
Did you register for the CrossFit Open yet?
Rest Day
Open Floor
11-1 pm
AMRAP 20 minutes
Teams of 2
3 Squat cleans 135/95#
6 Burpees
9 Chest to bar pull ups
This is a relay workout with one person working at a time. One member of the team will go through the round, then when finished, will tag in their teammate.
At any point during the 20 minutes, each partner must row 500 M. Score is total number of rounds completed by both members of the team.
My good friend and Comedian Josh Haness on the Eddie Ifft Talkins Hit Podcast talking about being on American Gladiators. Watch from 42:00-47:00.
CrossFit Open Workout 12.3
AMRAP 18 Min
15 Box jumps 24/20#
12 Push press 115/75#
9 Toes to bar
5 Rounds for time:
5 Squat Snatch 135/95#
5 Muscle ups
Daniel Tyminski has probably the best muscle up in CrossFit. This analysis by Rudy Nielsen breaks it down:
10 Rounds for time:
10 Wallball shots, 20/14#
15 Kettlebell swings, 24/36#
20 Double-unders
Overhead squat
3×5 ascending
then
AMRAP 10 min
15 Pull ups
15 Hand release push ups
Rest Day
Open Floor 11-1
With the CrossFit Open approaching it would be a good idea for everyone to take the CrossFir Judges course. We will need certified judges to help during classes to judges fellow members who are submitting their scores for the Open. It would also be good for anyone who is planning on competing to take the Judges Course to familiarize yourself with the movement standards that will be expected during the Open workouts. Informations can be found on the Details for Judges page on the CrossFit Games website.
AMRAP 20 minutes
Teams of 2
12 Box jumps 24/20″
9 Toes to bar
6 Thrusters 95/65#
This is a relay workout with one person working at a time. One member of the team will go through the round, then when finished, will tag in their teammate. Score is total number of rounds completed by both members of the team.
Joe and Andrew