CrossFit Open 2112

It's all over. We really appreciate all of the athletes we had participate in the 2012 CrossFit Open workouts. This year we had 21 athletes join the world wide CrossFit community in the greatest fitness challenge on earth (last year we only had 5). We all got a little bit stronger and learned a ton about ourselves. Only 312 days until the next open, get ready!

CF Open WOD 12.5

AMRAP in 7 minutes:

3 Thrusters (100/65)

3 Pull-ups

6 Thrusters

6 Pull-ups

9,9,12,12,15,15,18,18,21,21,24,24............

Continue the sequence until time runs out

TABATA

TABATA:

Jumping Lunges

Bodyweight Deadlifts

Inverted Ring Hang

Sprint

Clean Ladder

Mobility Warm Up:

Soldier Kicks, High Knees, Butt Kickers, Lunge Walks, Skipping, Animal Walks.....

Junk Yard Dog Warm Up

WOD: EMOTM Clean Ladder (Strip Penalty) 

Men: 95-135-165-185-205

Women: 65-85-105-125-145

5 reps for the first 5 minutes, 4 reps the next 5 minutes, 3 reps the next 5 minutes, 2 reps the next 5 minutes, and finish with 1 rep every minute for the last 5 minutes. Weight should increase every 5 minutes. 

Barfing Fran (St. Patricks Day)

For Time:

21 Thrusters (95/65)

21 Pull-ups

Chug a beer

15 Thrusters

15 Pull-ups

Chug a beer

9 Thrusters

9 Pull-ups

Chug a beer

Happy birthday Robin Jones and Mike Thurk!!!

What's in our FOOD?

Chris Chaput Muscle Up

CF Open WOD 12.4

AMRAP in 12 minutes:

150 Wall Ball Shots (20/14)

90 Double Unders

30 Muscle Ups

One minute to win it

WOD: 

AMRAP in 1 minute

Clean and Jerk (135/95)

Cool Down WOD (NFT): 

1 Muscle up

10 Air Squats

2 Muscle ups

20 Air Squats

3 Muscle ups

30 Air Squats

4 Muscle ups

40 Air Squats

5 Muscle ups
50 Air Squats

Beware the Ides of March

3 Rounds for time:

21 Unbroken Double Unders

15 Chest to Bar Pull-ups

9 Deadlifts (225/155)

Lanier Nelson

Lanier Nelson soared to the top of the rings this week on his first ever muscle-up. 

CF Open WOD 12.3

AMRAP in 18 minutes: 

15 Box Jumps (20"/24")

12 Push Press (75/115)

9 Toes to Bar

Photos from workout at CrossFit Verve in Denver

North Face of the Eiger Speed Ascent

2 hours and 47 minutes from bottom to top.   3.......2.......1.......GO!

Slam, Lunge, and Lift

10-20-30

Overhead Squats (65/45)

Walking Lunges

Slam Ball (40/30)

Walker Melzer

One of our newest athletes, Walker Melzer got his first muscle-up this week. Walker has been working on his muscle-up every day for the last 3 weeks and his hard work has paid off. Nice Job!!!

CrossFit Open WOD 12.2

AMRAP in 10 minutes:

75 pound Snatch, 30 reps

135 pound Snatch, 30 reps

165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

Explosive Force

AMRAP in 12 minutes:

4 Clapping Pull-ups

6 Clapping Push-ups

8 Broad Jumps to 6'