logo

Thursday, 23 February, 2012

Posted by Mandee on February 22, 2012   |   22 Comments

Warm-up:

1 Minute of jump rope

30 seconds of russian step ups

30 seconds of strict push ups

30 seconds of box jumps

30 seconds of kipping pull ups

30 seconds of jump rope

 

Workout:

Complete as many rounds as possible in 20 minutes of:
18 Box jumps, 24″ box
15 Toes to bar
12 Pull-ups

Laurie Galassi 9 rounds + 9 jump, Lucas Zepeda 8 rounds + 12 T2B, Tyler Hinz 8 rounds + 6 jump.
Post rounds completed to comments.



Open WOD:

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.1 workout instructions and demo – video [wmv] [mov] [HD mov]

Kristan Clever 128 reps, Rebecca Voigt 107 reps, Katie Hogan 91 reps.
Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Reminder: The 4:30 and 5:30 classes are cancelled for Open WOD 12.1. Please be at the gym a few minutes before 4:30 to warm up! Let’s get after it CFHSV!

22 responses to “Thursday, 23 February, 2012”

  1. Carson says:

    Awesome pic!

  2. Tracey says:

    Marisa’s foot!!!!!!!!

  3. Clair says:

    Love the picture!

  4. Meghan says:

    Nice POSE form, Marisa!!

  5. VOD:
    May I never boast except in the Cross of our Lord Jesus Christ, through which the world has been crucified to me, and I to the world. Galatians 6:14

  6. Bryant says:

    Nice pic!
    Let the Open Begin! Good luck to all!!

  7. AP says:

    0600 TEMPO run, Zone 3-3.5
    1:24:13
    9 miles Total
    w/u: 3 mi easy, Tempo: 3.77 mi @ 7:05, (HR Avg 168, HR Max 174), w/d: 3 mi easy

    More like 7 min AMRAP in New Yuck City… this’ll be fun this afternoon.

  8. AP says:

    QOD: How do you plan to attack this week’s CF Games Open WOD 12.1? All out max effort, pace it to keep moving, get a set number of reps with built in rest or another strategy?

    • Brady Loves Burpees says:

      QOD: I’m thinking go hard the first min while I have energy, then just keep moving until the last min – and finish it yelling through the pain!

  9. Tye says:

    7+39 rx

    Blood blisters showed up towards the end of round 7 and then ripped in during round 8, should have had 8+ without hand problems.

    Aaron, I plan on just going, no set pace, just fall on the floor and get back up, over and over and over and over. Hopefully about 120 times.

  10. David says:

    Just going at it.

  11. Brady Loves Burpees says:

    3+33
    1st round Rx’d, then grip and hands started ripping ,so scaled to band pullups on 2nd round and abmat on 3rd round. 20 min is a long time to try to keep your hands healthy.

  12. DaveC says:

    QOD: Just keep moving. Given my shoulder state, this is basically the worst possible WOD that could have shown up out of the gate for me. Very well could be the last Open WOD for me in 2012. Wish I’d have saved my $20. 🙁

  13. Don says:

    I am going to go with a reasonable pace that allows a breathe in between reps and keep moving as long as I can, trying to avoid the long periods of standing there sucking wind.

  14. Erin B says:

    7 minutes of burpees?!?! That is going to be a LONG 7 minutes…

    Nice feet, Marisa. You look super fast!

  15. Guys, don’t forget that every Friday night during the Open the Powerlifting class is going to be an Open WOD prep class. We will talk about strategy for each individual and how to attack the workout that is SMART and hopeful to yield the best results. Along with spending time to go over the movements themselves and look for areas to become more efficient. If you aren’t sure of the answers to those questions then you need to be there Friday night!

  16. AP says:

    Open wod 12.1
    101 burpees

    Too much rest at the bottom of each minute, may want to try it again on Saturday

  17. Larry says:

    12.1 = 92
    good enough for me.

  18. David says:

    95 burpees, forgot shoes so nice blister on toe. Gonna yet again with shoes but felt pretty good barefooted.

  19. David says:

    Should say “try”

  20. take a break and to eat lunch…

    or dinner outside of the theme parks. food and drinks at the theme parks can be very expensive. (plus, taking a break midday will allow everyone to rest and recharge for a return visit to the theme parks later in the…