Front Squat, Ring Dip, Box Jump

21-15-9

Front Squat, 115/85

Ring Dip

Box Jump, 24/20

Post time to comments. Compare to 7/12/13. 

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Gretchen Kittelberger 9:20. Post time to comments.

Compare to 100323.

"CrossFit Kids: The Shoulder and Hip" with Kelly Brown by Again Faster Equipment - video [wmv] [mov]

WOD Demo with Gretchen Kittelberger - video [wmv] [mov] [HD mov]

Five six-minute rounds for reps of:

1 min Box jumps, 24" box
1 min Double Unders
4 min to run 400m

After each run, you rest until the round ends. The time it takes you to run 400m will dictate how long you can rest. Your score is your total reps of box jumps and double unders from all 5 rounds.

***STAR BONUS*** 10 bonus points for finishing your run quickly. Men = sub 1:45, Women = sub 2:00.

Post total reps to comments.

Compare to 5/19/11 and 8/22/11.

CrossFit Games Open 12.3

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

50 Supine Ring Rows
10 Box Jumps
40 Supine Ring Rows
20 Box Jumps
30 Supine Ring Rows
30 Box Jumps
20 Supine Ring Rows
40 Box Jumps
10 Supine Ring Rows
50 Box Jumps

Post time to comments.

Compare to 9/7/11.

"Rahoi"

Complete as many rounds as possible in 12 minutes of:
24 inch Box Jump, 12 reps
95 pound Thruster, 6 reps
6 Bar-facing burpees

Jenn Jones 9 rounds + 19 reps (20" box, 65lbs).
Post rounds completed to comments.

U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

WOD Demo with Jenn Jones - video [wmv] [mov]

For time:
500M row
50 box jumps
50 jumping lunges
50 double unders

Post time to comments.

The Grand Finale!!

The final workout of the year is also Scoot's farewell wod. He is off to Auburn for graduate school. We thought this would be a great workout to honor him as an Ironman triathlete!

"Hidalgo"

For time:
Run 2 miles
Rest 2 minutes
135 pound Squat clean, 20 reps
20 Box jump, 24" box
20 Walking lunge steps with 45lb plate held overhead
20 Box jump, 24" box
135 pound Squat clean, 20 reps
Rest 2 minutes
Run 2 miles

If you've got a twenty pound vest or body armor, wear it.

Chris Martirano 40:41, David Mcintyre 40:52, Chris Stowe 42:17, Shari Felman 42:38 (95lb clean, 25lb lunge).
Post time to comments.


U.S. Army First Lieutenant Daren M. Hidalgo, 24, of Waukesha, Wisconsin, assigned to 3rd Squadron, 2nd Stryker Cavalry Regiment, based in Vilseck, Germany, died on February 20, 2011, in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked his unit with an improvised explosive device. Two weeks prior to his death, he was hit by an earlier improvised explosive device. Despite his injuries, he stayed in country and on patrols rather than return home. He is survived by his father Jorge, mother Andrea, brothers Miles and Jared, and sister Carmen.

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WOD Demo with CrossFit 801 - video [wmv] [mov]

Compare to crossfit.com 12/29/11.

SURPRISE PARTY!!!

Happy Birthday to Kelly (53), Drew (35), Rachel (30), Autumn (12). Today's workout is dedicated to you!

For time:
50-40-30-20-10
Box Jumps, 24"/20"
Pushups

Post time to comments.

Tabata x 4

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are box jumps, the second 8 are ring push-ups, the third 8 intervals are double unders (DU), and finally, the last 8 intervals are sit-ups. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Amber's grandmonther, Maw, doing some ring work in Gulf Shores.

Box Jump Ladder

With a continuously running clock do one box jump the first minute, two box jumps the second minute, three box jumps the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Compare to 4/4/2011.