3/15/12

CrossFit Games Open WOD 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots (20/14) (14/10) (10/6)
90 Double-unders (45 DU’s) (180 Singles)
30 Muscle-ups (30 Pull-Ups/30 Dips) (with Bands)

Please watch this demo video

March “Cool” Board

***Make some goals for yourself for March

–  Mike – 1st Muscle Up!!!
–  Annette – Double Digit Double Unders
–  John – Handstand Walk 12 Feet
–  Mindy – 100# Snatch
–  Billy – 165# Snatch
–  Ann – 1st Rope Climb
–  Michelle – 50 Consecutive Double Unders
–  Brett – 67 Consecutive Double Unders
–  Adam L. – 20 Consecutive Double Unders
–  Nora – L-Sit Rope Climb
–  Drew – 2 Rope Climbs
–  Amy – 1st Rope Climb
–  Krissy – 1st Rope Climb
–  Ash – 1st Muscle Up to Ring HSPU
–  Leann – 20 Consecutive Double Unders
–  Andrew H. – 22 Consecutive Pull Ups
–  Taylor – 1st WOD as Rx’d
–  Tara – 1st Muscle Up!!!!

–  Adam L. – 1st Muscle Up!!

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17 Responses to 3/15/12

  1. Adam Lekin says:

    Nice job Tara!!!!

  2. Adam P says:

    Yesterday I did heavy squats because my arms did not want to move
    5×5 = 225 – 235 – 245 – 245 – 255 (one rep max is 275) then did 10 rounds with 20 lb vest of
    5 pull ups
    7 knees to elbows
    9 kb swings 1.5 pood
    11 air squats
    = 10:35

    Today Games WOD 12.4 = 258 reps (and a good strap burn on my triceps) I’m going to try this one again sometime later. I know that I can get the 30 mu’s in before the 12 minutes.

  3. Annette says:

    Open WOD 12.4: 205 That’s a lot of wall balls! The double-unders actually went better than I expected… wish I would have had more time.

    Good luck everyone!!

  4. Travis B says:

    12.4

    150 20# wall balls
    100 single unders before time expired

    Me and these double under things are going to become very close over the next few weeks.

    I took this video of Ash after 12.4 today.

  5. Billy says:

    12.4 – 256

    This one was alot of fun!!! Nice work this morning everyone!

  6. Ash says:

    12.4 – 252

    Best open WOD so far in my opinion.

  7. Drew says:

    Really missing the gym this morning!!! Looking forward to giving 12.4 a shot.

  8. Michelle says:

    12.4- 240, I had close to 2 min left after the DU’s but couldn’t do a muscle up :/ Great job everyone this am, it was fun to watch!!

  9. Lindsay says:

    12.4 – 221 reps. Took too long on the WBs and didn’t give my(huge)self enough time for the DUs 🙁 I’m not ok with this and will be redoing it after a rest day tomorrow.

  10. Ben says:

    12.4 rx’d. i like this wod a lot. i will be redoing it. i got 252 reps.

  11. taylor says:

    12.4 – wallballs (14lbs) + 180 single jump ropes

  12. Billy says:

    Did the 5 rounds for time of :

    7 Dumbell Clusters with 35# DB’s
    10 Pull Ups

    3:36

  13. Tara says:

    12.4 – 240 reps – I had no intention of coming in today and doing 10 MU’s (or even 5 or 3) but I was hoping to get at least one. Unfortunately, it just didn’t happen. I plan to work on MU’s tomorrow and then re-do this WOD on Sunday. I’m going to take Ross’s advice and give myself enough rest time so that I make the 1 count rather than failing on 5-6 attempts and landing with 0.
    Great Job Everyone today!!! 🙂

  14. Bobby says:

    Great workout today! Got to enjoy it twice 🙂

    Morning – 265 and 2/3 reps

    Evening – 266 reps

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