Crossfit???

Just look for a box wherever you are going. Most places will let you drop in for free. Just call ahead and I'm sure you can work something out.

 

I"ll be in PR. I did a quick search earlier and it's not looking good. Gonna talk w/ the owner at my regular one and see if he has any good ideas.

 

And I did this one at my normal gym tonight. They only go up to a 14# medicine ball so I couldnt do it as Rx'd, but whatever. Close enough.

Warm up: Front Squat 10-8-6-4-2
135-155-175-195-215

For Time:
1000m row
50 Wall Balls
30 Pull Ups
-----------------
9:21

Accessory:
3x20 Hip Extensions

 

Oh thats shitty. Hopefully it's not a super demanding open WOD and you can get it done. We had a good WOD today.
Strength:
4 rounds
4 reps Deadlift, I went 225 to work on my technique
8 reps ring dips
WOD:
3 rounds
25 Kettle Bell Swings 53lbs
15 Chest to Bar pull ups
My time was 11:54. My grip was toast by the second round and was having a hard time stringing together more then 3 pull ups.
Went home took a nap, then my girlfriend took me to a spin class, my legs are feeling pretty spicy right now.

 

WOD – 10 Rds For Time
7 Deadlift – (185)
9 Ring Dips
11 Box Jumps (24)
-----------------------

As Rx'd; 16:05

 

WORKOUT 12 . 3

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



Additional Notes
Please be sure to watch the entire workout instruction video for full details.

The workout will begin with box jumps. The athlete will jump with two feet and come to a standing position with knees and hips locked out on top of the box. After 15 reps they will move to their loaded barbell. The barbell will begin on the ground. For the Push press to count the barbell will move from the shoulders to the overhead position, with the knees, hips and shoulders extended in one line. After 12 reps they will move to a pull-up bar. For the Toes-to-bar to count, the feet must begin behind the bar at the bottom and both feet must touch the bar at the same time at the top. After 9 reps are completed, the athlete will begin their next round.

Every rep counts in this workout. Credit will be given for partially completed rounds.

Equipment
To complete this workout you will need:
A box that is the appropriate height for your division
A barbell that is loaded to the appropriate weight for your division
A pull-up bar

 

that's not too bad of a WOD. i hate toes to bar though...

nice to see annie in the video

 

Nah, it doesnt sound too bad. Everytime I say that I wind up hating the wod when I actually do it lol.
I think the hard part is the box jumps. If the judges are strict there will be a lot of "no reps" since a lot of people don't get fully locked out (or open) once they're up on the box...this includes me. I tend to get extension when jumping off the box, which is also going to be a no rep.

 

for sure post

 

So our WOD today was a warm up of box jumps and wall walks. I did my box jumps at 30". I love box jumps, I have hops for a white guy.
WOD: 5 rounds
500m row
20 Toes 2 Bar
3 min rest.
My time was just over 32 minutes.
Shitty thing though is I tore on my right hand in the last round of toes to bar. I'm doing my open WOD tomorrow too, should be real interesting.

 

Tape the shit out of it...you'll be good to go

 

I Krazy Glued it. But I was about to tear in other spots too. My hands were killing me. If it would have went another round i would have torn in another place maybe 2. Just have to bear down tomorrow.

 

Did 12.3 today. Wow it was rough one. I got 6 round + 10 reps. I had a tear in my hand from yesterday so the toes 2 bar were painful. The push press wasn't super heavy. I broke it down to 2 sets of 6 each round. The box jumps were cake. I wouldnt mind doing this one again with my hands healthy. Oh well maybe next year.

 

We are doing 12.3 today. Some of the competitors were doing it yesterday. I would have rather done this one yesterday. I'm gonna be happy if I can get through 4 rounds today haha

 

Its a good WOD, I liked it. I wish it were higher box bumps, that would really favor the big guys. My tip for the WOD is just be as fast as you can on box jumps and toes to bar. Then do what you have to do with the press. Its gets heavy after a while. Fight the urge and just hold on to that barbell and drive with your legs. Theyll feel like jello after awhile. But your legs will be better then shoulders.

 

Nice work on the 6+10! I'm taking a pretty light day today and going to just swim a little bit. Nothing that'll tire out the shoulders and hopefully be ready for tomorrow morning
JD, post up your results afterwards!

 

Holy crap we had a hard WOD today. Strength was 4 sets of 2 of front squats. Got up to 215 but could have done more. The WOD was:
8 rounds of Cindy (5 pull ups, 10 pushups, 15 squats)
800m run
8 rounds of Cindy.
My time was 29:40. Holy shit it was rough. Pushups by far were the hardest. My hands are still trashed from the past two days. So I did all my pull ups with the grip out towards my fingertips so my pads wouldn't touch the bar. It was a doozy. Definitely ready for the next 2 days off after this week.

 

12.1 - 89 reps
12.2 - 60 reps
12.3 - 7+9 reps

 

Hit 12.4 today, wow that was a shitload of wall balls. My score was 241, was able to get a muscle up with 15 seconds left. Possibly the ugliest muscle up I have ever done, but guess what it doesnt say that on the score board. That 1 muscle up will make a huge difference when it comes to the rankings, so I'll take it. I'm debating if I want to do this one again.

 

You are correct that one muscle up is going to be huge. I did it yesterday and got 245. No chance I'll be trying it again. My legs are so incredibly sore today it hurts to move.