Today’s Workout:

Dynamic Effort Front Squat 12 x 2

3 Rounds for Time:
10 Hang Power Clean 135/95
20 Burpees
400m Run

Post results Beyond the Whiteboard.

Today’s Workout:

Dynamic Effort Handstand Push-ups

Then, for time
1000m Row
4 Rounds:
4 Deadlifts 295/195
30 Walking Lunges

Post results Beyond the Whiteboard.

Making it count – by Rachael Shultz
For me, there is no worse movement in CrossFit than wall balls, recently, they were worsened by the self described, “Jerk Judge”. 12 minutes, 150 wall balls with a 14lb ball is a lot by any standard, throw in ‘The Jerk’ and it is near impossible. Not because he wants to see failure, quite the opposite, he expected perfection and nothing was going to squeak by this engineer! Starting off slow and steady I had one “no rep” for every two good ones, if I didn’t know it before I gripped the ball the first time – ‘The Jerk’ was going to make sure I knew what the standard would be for this 12 minutes.

I got mad. I cursed and I grunted.

I’ll show him, I thought. I looked up, and changed my focus – if I was going to struggle – it was going to count. My total reps climbed and ‘The Jerk’ started calling out more valid reps, sure, I missed a few after my focus changed, but I could agree that he was right.
While my 12.04 WOD is officially 121, the total number of times I hurled that ball above my head from a below- parallel squat was easily at or above the required 150.
So, CrossFit, turned life lesson…Sometimes life and our endeavors are going to be hard, throw in a ‘Jerk’ and it might even suck pretty bad, but whether or not it counts is up to you. Re-focus your energies, take responsibility for your actions or inactions and by all means Make it Count!

Today’s Workout:
Workout 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:

3 Barbell Thrusters 100/65
3 Chest to bar Pull-ups
6 Barbell Thrusters
6 Chest to bar Pull-ups
9 Barbell Thrusters
9 Chest to bar Pull-ups
12 Barbell Thrusters
12 Chest to bar Pull-ups
15 Barbell Thrusters
15 Chest to bar Pull-ups
18 Barbell Thrusters
18 Chest to bar Pull-ups
21 Barbell Thrusters
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Allyson works the chest-to-bar pull-up in last year's final Open WOD. Hmm, weird. It seems an awful like this year's!

Today’s Workout:

Dynamic Effort Deficit Deadlift 12×2 reps at ~60% of your 1RM

As Many Rounds As Possible in 15:
3 Hang Power Snatch 135/95
2 rounds:
3 Pull-ups
6 Push-ups
9 Box Jumps 24/20

Post results Beyond the Whiteboard.

Guesses for WOD 12.5? Are they going to give us something crazy and new to do (like a box jump-over) or will it be something we've done before. Post guesses to comments!

Today’s Workout:

100 DU
3 Rounds:
10 Power Cleans 155/105
5 Wall Climbs
100 DU

Post results Beyond the Whiteboard.

Wall balls? No sweat.

Today’s Workout:

Reebok CrossFit Open WOD 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target and 14′lbs to 9ft)
90 Double-unders
30 Muscle-ups

Post Results to Beyond the Whiteboard.

WOD 12.4 is announced tonight. Who's excited?!??

Today’s Workout:

For time:

25 HSPU
50 Toes-to-Bar
800 m Run
75 Shoulder to Overhead 75/55
150 Double Unders

Post results Beyond the Whiteboard.

So does competition bring out the good or the bad competitor in you?  Do you become motivated beyond what you ever thought possible? –OR– Do you fall into the viscous cycle comparing yourself to others, to their scores? Then begin to question your training, your previous successes and begin to sabotage yourself?   Read more on that here at CPM FITNESS’s blog.

Today’s Workout:

Reebok CrossFit Open WOD 12.3
As Many Rounds as Possible in 18min
15 Box Jumps 24″/20″
12 Push Press 115/75#
9 Toes Bar

Post Results to Beyond the Whiteboard.

Yesterday’s WOD 12.2 was SO EXCITING!!!  There were so many PRs all around, including Cindy (pictured above) snatching 75# for the first time!!  Other PRs included Natalie and Natascha with 95#, Terri with 100#, James with 135#, our guests Mike and Dave with 165# and 135# respectively.  I know I am missing some people so please post to comments if you PRed!!!

Today’s Workout:

Dynamic Effort Deadlift, 12×2 @ around 60% of your 1RM

Then, AMRAP in 8 minutes of:
21 Push-ups
15 Kettlebell Swings 70/53
9 Toes-to-bar

Post results Beyond the Whiteboard.

Today’s Workout:

Workout 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (M 75 / F 45 lbs)
30 Snatch (M 135 / F 75 lbs)
30 Snatch (M 165 / F 100 lbs)
Max Rep Snatch (M 210 / F 120 lbs)

This workout begins from the standing position. The athlete will complete all reps at the first weight before advancing to the next weight. Score is total reps completed in 10min.

Squatting is optional in the CrossFit Games WOD 12.2!

Today’s Workout:

Max Effort Weighted Ring Dip

As Many Rounds As Possible in 12 Minutes of:
20 Double Unders
10/6 Ring Dips
5 Front Squat 185/135

Post results Beyond the Whiteboard.

Allyson LEAPS into March at the CrossFit Games Open Sectionals Workout 12.1 last Friday!

WOD 12.2 is announced tonight at 6 p.m. on the CrossFit Games site!   Any guesses as to what it will be?

Today’s Workout:

10 Rounds for time:
12 Push Press 75/55
12 Burpees

Post time Beyond the Whiteboard.

10.  Its not just workouts, it’s a CrossFit community experience!
9.  Challenge Yourself
8.  One more reason to keep your diet clean or have OR one more reason have a drink Friday night!
7.  When else do you get to compare your workout results to people across the world?
6.  You’ll find out you are tougher than you are than you thought
5.  You’ll get your coaches to stop asking you when you are going to sign up and you get to know the workouts 2 days in advance
4.  It is a chance to share your workout noises with a whole new crowd
3.  You can justify looking at pictures and videos of Rich Froning Jr and Camille LeBlanc as ‘research’
2.  There is a party when it is all done!
1.  Because you CAN!

1st workout is tonight, you have until Tuesday the 26th to sign up! Go to games.crossfit.com

Today’s workout:
Max Effort Clean and Jerk
-then-
2012 Reebok CrossFit Open WOD #1
As Many Reps as Possible 7min of Burpees
This workout begins from the standing position, then the athlete will
move from flat on the ground to touching an object with both hands
that is 6 inches above their max reach.

Post results as Beyond the Whiteboard.

At least they're not bar-facing burpees......?

Today’s Workout:

Dynamic Effort:  Press, 8×3 @ 60% 1RM

Then, 5 Rounds for Time:
9 Kettlebell Sumo Deadlift Highpull 3/2 pood
12 Goblet Squats 3/2

Post results Beyond the Whiteboard.