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
Annie Thorisdottir 13 rounds + 8 push press (20" box, 75lb push press).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.
For a downloadable PDF of the workout, click here.
CrossFit Games Open 12.3 workout instructions - video [wmv] [mov] [HD mov]
"Perfecting the Box Jump" with Kelly Starrett and Carl Paoli, free CrossFit Journal video - preview [wmv] [mov]
"Efficiency Tips: Box Jumps" with Matt Chan - video [wmv] [mov] [HD mov]
SUBMIT 12.3 RESULTS BY SUNDAY, 5PM PT
21 comments:
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
PTL for a 20" box!!!
can i get an AMEN!?
Being an old guy has its perks... like a 20" box! HA. Take that you 54 year olds! Now if I can just manage to somehow get 95 lbs above my head. I did it last month but I was younger then. I'm elated that we dodged double unders for another week.
Annie (breath) thorisdotter (breath) is (breath) amazing (breath)... Holy cow!!
8rds + 12 box jumped
Here are the times I finished each round:
1. 1:20
2. 3:05
3. 5:00
4. 7:13
5. 9:36
6. 12:33
7. 15:10
8. 17:25
+ 12 box jumps
I tried to bound that last set of box jumps hoping to get all 15 in before the buzzer but missed TWICE! I should have stuck to my jump up step down game.
8rds + 10 push press, (313 total reps)
1. 1:15
2. 2:59
3. 4:47
4. 6:52
5. 9:09
6. 11:20
7. 13:47 (missed a box jump and hit my shin)
8. 16:43
+ 15 box jumps + 10 push press
Finished the WOD because I used to limping.
looks pretty cool seeing Amber #3 behind Annie
Amber and Cori are going to kill this!!
190 reps at masters RX....yea old guys
Way to go Amber and Drew! Amber says she sees a redo coming up on Sunday.
Bill: you are really making progress. I see where your boys got it from. Great job!
Congratulations on those Toes-to-Bars, Sandy!!! What an accomplishment!
Yep, Bill, re-run on Sunday. My goal is to finish that ninth round and get started on the tenth. I'm sure I will do better WODing with someone else and doing it earlier in the day.
This is a funny poem from the CF Masters FB page. It's by Billy Goodson of Albany, GA. He is a CrossFit Level 1 (CF-L1) Trainer and USAW Level 1 Sports Performance Coach.
This morning I awaken from my comfortable bed,
as nightmares of box jumps abound in my head,
I hate that damn box, how fast can I go?
I'll have to be quick with the bar and my toes
I beg to my coaches, "can you help me pace"? Can you give just a hint?
All I get is "it's somewhere between a jog and a sprint".
I try to remember it's no different than any ol' WOD,
I'll just rely on my grit, and almighty God.
When the 18 are over, I'll collapse on the floor,
I'll thank my judge. I'll post my score.
10 hours out I'm, already woozie.
I can tell you right now 12.3 is a doozie! ;)
i disconnect from the internet for a few hours and look what happens to the blog! :)
congrats sandy for getting toes to bar! YAY!!!!!!!!!!!!!!
and i LOVE that poem! i think it fits, whether you are a master or not!
4 rounds, + 5 push press
3 rounds Rx, all others at 95#
Push press killed everything
6 rounds of fun
8 rds + 15 box jumps + 3 pp
306 points
hopefully 9+ rounds on sunday!
Cynthia- Masters Rx- 6 rounds + 11 box jumps=227
Jonathan- Masters (95#)- 5 rounds + 15 box jumps=195
5 rds + 15 box jumps and 4 push press. I WILL get better on Sunday.
yes you will Puma, however great job last night buddy!!
PR Sunday!
307 PR!
8rds, 15 box jumps, 4 push presses
I tried to stay ahead of Cori but she was just too fast! Awesome job! (I am so glad I got a PR)
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