2012 Rebook CrossFit Games WOD 12.2
Tomorrow WE WILL NOT BE TRAVELING TO TBC CROSSFIT to compete against other gyms. They emailed and opted out of hosting a workout. So, instead we will be having it at our own gym from 10:00am – 12:00pm. Come compete even if you aren’t sure if you can perform as well as you would like! Support Mission CrossFit SA and our athletes trying to get Regionals!
BUY IN:
Coaches Choice
WOD:
Open WOD 12.2
10min AMRAP
30 Snatches (75/45/35)
30 Snatches (135/75/55)
30 Snatches (165/100/75)
AMRAP Snatches (210/120/90)
*** Look down below these pictures to see a slide show of Coach Nick’s amazing Snatch of 165lb ***
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In Case You Missed Burpees…
The 2012 Reebok CrossFit Games Open WOD 12.2 has released!
BUY IN:
Complete two rounds of:
250 Row
Fence Drills
20 Wall Squats
10 Pushups
Mobility WOD:
Foam Roller
WOD #1 (12 Min Cap):
Death By Push Press (135/85) and Burpees:
Perform a pairing of push press, and burpees every minute, on the minute:
1 PP + 1 burpee on minute 1; 2 PP + 2 burpees on minute 2, 3 PP + 3 burpees on minute 3… etc.
Once you fail to complete required reps, your workout is over!
WOD #2 (8 Min Cap)
5 rounds for time of:
10 KBS (24/16 kg)
20 Sit-Ups
San Antonio Spurs Intro Video
Here is the video that is played during half-time at all San Antonio Spurs Basketball Games! Awesome!
Nancy, You Hurt So Good
BUY IN:
2x :30 Drills – Jacks, Seals, Squats, Samson
2x :40 Hold, :20 Rest – Handstand Hold, Plank, Bar Hang
3 Minute Jump Rope Warmup
Endurance:
Tabata Double Unders
WOD:
“Nancy”
5 RFT: (20min Cutoff)
400m Run
15 OHS (95/65)
Twist and Shout
BUY-IN:
Everett Warm-up
Mobility WOD:
Band Stretching
WOD: 20min AMRAP
200m Run w/ Plate (25/15)
30 Double Unders (90 Single Unders)
30 Russian Twists (25/15 – 15 per side)
30 Sky Divers
We have two of our own athletes who have accomplished some amazing feats over the past week! Justin Rodriguez has qualified in the top 10% of all Triathletes in the US for the 2012 USA Triathlon Olympic Distance Championship! If you don’t know him, definitely say hi and congratulate him!
We also had Coach Ady Clean and Jerking 57kg and Snatching 45kg this past weekend in Dallas. Remember she only weight 48kg!
Very impressive for her size and these weights qualified her for Nationals!
THE CHIEF
BUY-IN:
400m Run
PVC Warmup
Burgener Warm-Up
STRENGTH:
3 x 5 @ 75%
WOD:
“The Chief”
Max Rounds in 3 Min of:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
*Rest 1:00, Repeat 4 More Times
Here are just a few pictures from this Saturday’s Open WOD 12.1 we held here as well as some pictures from the past few days.
Saturday Class and Competition
Saturday we will be having 8:00am class!
9:00am we will begin setting up for the 12.1 Open WOD. So, any volunteers and judges can start arriving then. We need as many judges as we can get! If you want to help sign up at the desk and talk to one of the coaches. But you must be comfortable judging and confident is revoking reps from an athlete if they do not perform the proper movement!
The competition has been opened to anyone who wants to come compete! Yes, anyone! But, you must register by 10:45am Saturday morning. Anything later than that will not be accepted.
Come hang out and cheer everyone one!
BUY-IN:
Coaches Choice
Strength WOD:
12 x 2 Front Squats @ 65% (Explosive!)
WOD: 2012 CrossFit Games Open WOD 12.1
7min AMRAP
Burpees to a 6″ Target above your reach
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- We will take 5th in the world as a Team right now!
Beat Your Previous Round
BUY-IN:
Jump Rope (5min)
Mobility WOD:
5pt. – Hip
Stretching
Band Squat Stretch
WOD: 3-, 6-, 9-min AMRAP
3min AMRAP
5 LHPU
10 Sit-ups
15 Squats
*1min REST
6min AMRAP
10 LHPU
15 Sit-ups
20 Air Squats
1min REST
9min AMRAP
15 LHPU
20 Sit-ups
25 Air Squats
2012 Reebok CrossFit Games WOD 12.1
7min AMRAP of BURPEES!
Jump and touch an object 6″ above your max reach.
Paleo Meal of the Day
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CrossFit Main Site
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- Saturday 120303 March 3, 2012Back Squat 5-5-5-5-5 reps Lindsey Smith 205-225-245-255-265lbs. Post loads to comments. Compare to 100524. Enlarge image Priscilla Stewart and Michaela North. "Winter Break Road Trip: Parts 3-4" with Austin Malleolo, James Hobart and Pat Sherwood, free CrossFit Journal video, preview - [wmv] [mov] "CrossFit Crackdown: Cybersquatting" free […]
