Thursday, 8 March, 2012

Posted by Mandee on March 7, 2012   |   28 Comments


Double-under flow drill for 2 minutes

20 single unders, 10 double unders/attempts

Rest 1 Minute x 2 sets



3 Rounds for time of:

75/55# Power Snatch, 25 reps

25 Double unders

25 Abmat sit ups


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

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.3 workout instructions – video [wmv] [mov] [HD mov]

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.

28 responses to “Thursday, 8 March, 2012”

  1. slade white says:

    Well let me be the first to say it…..


    • slade white says:

      Seriously, it looks like part power lifting, part ballet, with a scoop of arcade finishing move.


  2. Carson says:

    AWESOME Dave! Damn nice extension!

  3. Josh Kennedy says:

    Legit photo Dave! And picture credit to Jake? Caught that triple extension nicely!

  4. VOD:
    Seek the Lord and his strength; seek his presence continually! Remember the wonderous works that he has done, his miracles and the judgments he uttered, 1 Chronicles 16:11-12

  5. ErinB says:

    Great form Dave! Nice hip extension! You were killing it that day.

  6. James Stranahan says:

    Awesome Dave!!

  7. DaveC says:

    Looks like someone wired that bar with hot 220V 3-phase! You’d think I halfway knew how to snatch: minimal early arm bend, no absurdly hyper-extended lower back, bar close to body (helps not having a big jiggly belly to pull it around 🙂 ), jumping the weight up (probably got on my toes too soon). I’d say that old guy has had some patient and expert coaching over the last 15 months!

  8. AP says:

    0600 TEMPO Zone 3-3.5 (162-175)
    12 miles Total, 1:33:12
    w/u: 3.12 mi easy,
    Tempo: 5.72 mi @ 6:56/mi (HR Avg 171, HR Max 176)
    w/d:3.17 mi easy

  9. Brady's got some hip action to get ready for in 12.3 says:

    13:04 rx’d

    With all this snatch work lately, I feel like 007 😉

  10. Tracey says:


  11. Tasha W says:

    This picture has totally stolen 12.3’s thunder!!!! Love!

  12. Bradley F says:

    10:56 Rx. I think I have had enough power snatches for a while.

    I talked to Jake about coming in early Saturday morning at 8 to do 12.3 if anyone wants to join. I can’t make the scheduled sessions or Sunday afternoon.

  13. David McMillion says:

    1 year ago my beautiful wife talked me into trying Crossfit. Since then I have been blessed to have met and trained with some of the most positive and inspiring people that I have ever met. This is a great community and I am proud to be a part of it. Thanks to Jake, Tracey, Robert, Dennis, and Tye for whipping me into shape this year. Because of you all I am doing things at 35 I could never do in my teens. I’m looking forward to many more years with everyone.

    • Tasha W says:

      Happy CF-Versary, David!! We’re so happy you’re here! (Even though me really miss Mandy!)

    • AP says:

      Happy Crossfivavisversannervary….whatever….
      Happy 1 year!

    • Clair says:

      I know David it is hard to believe it has been a year since our 101 class. CFHSV is a great community full of amazing athletes and great coaches, and I am so blessed to be a part of it. It is amazing the accomplishments that I have made this past year at CFHSV that I never thought I would be able to do. I give that credit to the positive atmosphere and great coaches at CFHSV. I am looking forward to many more years and to continue introducing others to CF.

    • Josh Kennedy says:

      It’s been a pleasure to meet you at CF and WOD together. Hoping you’ve got plenty more in ya!

  14. David McMillion says:

    She’ll be back soon

  15. Josh Kennedy says:

    Open WOD 12.3 = 6+ 20. Rough WOD, no doubt. Think I’ll go sit in the corner and whimper to myself for a while

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