Saturday, 17 March, 2012

Posted by Mandee on March 16, 2012   |   9 Comments


CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.4 workout instructions – video [wmv] [mov] [HD mov]

Graham Holmberg 0 rounds + 25 muscle-ups (265 reps).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

9 responses to “Saturday, 17 March, 2012”

  1. slade white says:

    One of those days where it’s nice to be able to curl a small child, huh Tracey?

  2. VOD:
    Stop regarding man in whose nostrils is breath, for of what accout is he? Isaiah 2:22

  3. Tracey says:

    Miss May!!!!!!!!!!

  4. Tasha W says:

    I looooooovvvveee this picture!!

  5. Josh Kennedy says:

    WOD 12.4 = 243 reps. Quads wanted to cramp/seize after 100 WB shots, they are already sore, not gonna be running tomorrow as planned! Some great efforts in the box this morning, always a pleasure to see folks going hard.

  6. Don says:

    12.4 is going to help me do a great PR on “Karen” the next time it comes up. Last time took me over 20 minutes. Today, I got 143 reps in 12 minutes!! Wow! CF builds big stamina and endurance! What a great day in the box today everybody!!

    Truly, truly I say to you, he who hears My word, and believes Him who sent Me, has eternal life and does not come into judgment, but has passed out of death into life. John 5:24

  7. Skyler says:

    Great job by everyone today. Guys/gals did an amazing job showing the physical and mental fortitude that some of these WoDs demand. Never underestimate the positive effects that these rigors promote within us; ever sharpening our approaches to what life throws our way.

  8. Larry Lowe says:

    12.4 = 245 reps

    Did this at Crossfit Frederick in Maryland. Their coach told me to get my elbows in on the wallballs. It made a difference. Elbows out is mostly shoulders and I needed my shoulders for the other two movements. Looks like CFHSV put up some good numbers. I hope to be back mid next week.

    Karen = 7:56 (pr by 1:20)
    DUs: 47, 13, 20, 10
    MUs: 5 singles with one failure on attempt 4

  9. Lucy Watson says:

    Tracey….May loved her picture…she felt special!