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 “Coolâ€Â Board
***Make some goals for yourself for March
– Â Mike – 1st Muscle Up!!!
– Â Annette – Double Digit Double Unders
– Â John – Handstand Walk 12 Feet
– Â Mindy – 100# Snatch
– Â Billy – 165# Snatch
– Â Ann – 1st Rope Climb
– Â Michelle – 50 Consecutive Double Unders
– Â Brett – 67 Consecutive Double Unders
– Â Adam L. – 20 Consecutive Double Unders
– Â Nora – L-Sit Rope Climb
– Â Drew – 2 Rope Climbs
– Â Amy – 1st Rope Climb
– Â Krissy – 1st Rope Climb
– Â Ash – 1st Muscle Up to Ring HSPU
– Â Leann – 20 Consecutive Double Unders
– Â Andrew H. – 22 Consecutive Pull Ups
– Â Taylor – 1st WOD as Rx’d
– Â Tara – 1st Muscle Up!!!!
– Â Adam L. – 1st Muscle Up!!
+
Nice job Tara!!!!
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.
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!!
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.
http://youtu.be/2A4vBYDfNHg
Nice! like i said, that is my favorite routine.
12.4 – 256
This one was alot of fun!!! Nice work this morning everyone!
12.4 – 252
Best open WOD so far in my opinion.
Correction – 253 reps
Really missing the gym this morning!!! Looking forward to giving 12.4 a shot.
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!!
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.
12.4 rx’d. i like this wod a lot. i will be redoing it. i got 252 reps.
12.4 – wallballs (14lbs) + 180 single jump ropes
Did the 5 rounds for time of :
7 Dumbell Clusters with 35# DB’s
10 Pull Ups
3:36
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!!! 🙂
Great workout today! Got to enjoy it twice 🙂
Morning – 265 and 2/3 reps
Evening – 266 reps