For Time
2012 Grinder WOD 1 - 12 Minute Cap
75' Tire Pull
30 Plate Squats
75' Tire Push
45 Wall Balls 20/14
30 Chest-2-Bar Push Ups
15 Get Ups
75' Tire Pull
30 Plate Squats
75'Tire Push
All Men 45# plate
All Women 25# plate
For Reps
6 Minute AMRAP of
6 2-for-1 Wall Balls 20/14
6 Kettlebell Swings
2 Minute Rest
4 Minute Max Reps of
Over the Box Burpees 30/24
For Time
150 Double Unders*
100 Push Ups*
50 Front Squats 135/95*
* complete a 50m Sprint everytime you...
- Mess up double unders
- are unable to hold the up position in push ups or knees hit the ground
- rack or drop the bar
For Time
540m Run
25 Over The Box Jumps 30/24
540m Run
50 Burpees
540m Run
25 Over The Box Jumps
The final CrossFit Games Open WOD will be tomorrow night!!! Time to get your Thrusters and C-2-B Pull Ups on...
For Time
2,4,6,8,10,8,6,4,2 Reps of
Deadlift 225/145*
*Complete 100m Sprint BETWEEN rounds
Check this out.....
For Distance / Load / Reps
3 Minute Row for Distance
1 Minute Rest
3 Minute Ground to Overhead for Load
1 Minute Rest
3 Minute Double Unders for Reps
"PANDORA'S BOX"
For Distance and Reps
4 Minute Row for Distance
1 Minute Rest
4 Minute Ladder 2,4,6....
Chest-2-Bar Push Ups
Jump Squats
1 Minute Rest
4 Minute Ladder 2,4,6....
Thrusters 115/75
Sumo Deadlift High Pulls 115/75
1 Minute Rest
4 Minute Ladder 2,4,6....
Deadlift 225/145
Box Jump 30/24
For Time
5 Rounds of
270m Run
5 Overhead Squats 75/55
10 Pull Ups
5 Overhead Squats 75/55
PARTY FRIDAY!!!
CrossFit Games Open WOD 12.3
18 Minute AMRAP
15 Box Jumps 24/20
12 Push Press 115/75
9 Toes-2-Bar
"CHIEF" - For Reps*
5 Rounds / 3 Minute Rounds / 1 Minute Rest between Rounds
3 Power Cleans 135/95
6 Hands Off Push Ups
9 Squats**
*ACTUAL Chief is for full rounds, this is our challenge tester WOD
**Squats will be done with a Medicine Ball for equal depth of all athletes
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