If you’re doing the workout on Saturday, please register by 7:30pm tonight. Thanks!
3 rounds
50 Lunges
50 Down-ups
Almost time to put the shovels away for the winter
38 thoughts on “Reminder”
Maria
WUx 2
Strength Push Press 5 x
45-50-55-60-65
3 rounds
50 Lunges
50 Down-ups
time= 13:10
Cashout- 400m run
Tough one. Not sure what is wrong with my brain..took awhile to get the concept of down-ups, I still have burpees on the brain.
Andy
WU x 2
Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar
Total: 156
OMG this was such a tough one! My legs are going to hurt!
Amanda
oops, my time was 18:48
Darsey
Wu X 1.5
Practise Wod 12.3 Rx’d
3 rds plus 15 box jumps.
Time: 10 min 20sec.
Glad a did this to give me an idea for pacing. I did my first round too fast.
Cash out 400m run which felt great.
Amanda
that little run was awesome, wasn’t it!? I didn’t want to go but as soon as I took my first step outside and breathed in the nice morning air I was wishing for more of it! Looking forward to the warmer weather!
Mario
Props to all who did 12.3 last night. Looks like “fun”.
Hannah
wu x 2
cleans 70, 70, 75, 80, 85 (failed 3rd) x 3
wod was one of the most brutal ever. Would not have finished without the support. I did 3 sets of 3 rounds. I forgot to write time down. Kevin, can you let me know?
400 m run
1 min. plank unbroken
I was wondering if my thinsulate heavy duty insulated gloves were allowed 🙂
Krista
Thanks Jeff good to know, we were talking about them tonight. Must be able to tape up though right?? You can almost create a pseudo grip with tape for some relief…thoughts??
Krista
WU x 2
Strength: Deadlifts 5 x 85-95-105-110-115 10# PR
Thanks for the pointers Kevin, always appreciated!!
50 lunges
50 down ups
Scaled to 30 to make it through 12.3 on Sat
Time: 6:39
Way bigger fan of down ups over burpees!!
Cash out 400 m run
Practiced form on 12″ box, T2B’s….ouff tough after yesterday’s WOD
Looking forward to building up my cleans and push press tomorrow night to get ready for Saturday 🙂
Good job 5:30!!
Lora
Good work on the WOD. Speedy 🙂
Krista
Thanks Lora 🙂 I’ll take the speed on this type cause I’m envious of your power on lifts!!
Bender
WU X 2
Strength: shoulder press
3 x 75-95-115-130-140
wod: 30 lunges, 30 down ups: 3 rounds:
8:21…..what a leg burner!
Lora
WU x 2 *sub ring rows for pullups – dead grip and shoulders 🙁
Strength: Front Squat (x5)
45(10)-95(5)-135(5)-155(5)-165(2)
*legs were pretty useless today too. This is 10# less than what I should be able to do 🙁
WOD (scaled to save up for 12.3 on Saturday)
3 rounds
30 lunges
30 down ups
Time = 8:30
Wanted to try a few T2B tonight but my grip wasn’t allowing it. Too painful to even hold on to the bar. WTF??? Hope this is not an issue on Saturday…
Lora
Ooops…cashout = 400m run
That felt awesome!!! So nice to get outside 😀
Krista
Carl Paoli has a great prep vid set up for anyone that’s interested on all the moves in 12.3 love this guys explanations 🙂
Thank you 6:30pm group for the extra cheers to get me through this WOD! I should have followed Jo and Kevin’s suggestion to do the scaled version as opposed to Rx’ed! Thanks again guys and gals!
Worked on proper skipping form, did a PR of 200 Singles unbroken.
WOD Scalled
3 Rounds
30 Lunges
30 Down-ups
8:59
Foam roll + lacross on shoulders.
Cashout 400 plus Meter run, missed the cone without glasses. Thats my excuse 😛
Great job 6:30 group!
Heather S
WU X 2
Push jerk 5’s
Sub’d WOD for:
KBS 30 sec on/30 sec off
Keep adding to the WU – extensions, mckenzie pushups – anything to stretch out the glutes. KBS were good – felt the stretch but not the pain.
Three hours in the car today – frequent stops to do MOB. I look like a lunatic, but it seems to be helping. Guess I’ll see on Saturday. FIngers crossed! 🙂
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
WUx 2
Strength Push Press 5 x
45-50-55-60-65
3 rounds
50 Lunges
50 Down-ups
time= 13:10
Cashout- 400m run
Tough one. Not sure what is wrong with my brain..took awhile to get the concept of down-ups, I still have burpees on the brain.
WU x 2
Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar
Total: 156
Nice work Andy! What a grind this will be!
You did great on the toes to bar, good job!
Good Job Andy!!
Nice work Andy!
WU
No strength
Daily squat to 155#
WOD:
3 rounds
50 Lunges
50 Down-ups
T = 18:38
OMG this was such a tough one! My legs are going to hurt!
oops, my time was 18:48
Wu X 1.5
Practise Wod 12.3 Rx’d
3 rds plus 15 box jumps.
Time: 10 min 20sec.
Glad a did this to give me an idea for pacing. I did my first round too fast.
Cash out 400m run which felt great.
that little run was awesome, wasn’t it!? I didn’t want to go but as soon as I took my first step outside and breathed in the nice morning air I was wishing for more of it! Looking forward to the warmer weather!
Props to all who did 12.3 last night. Looks like “fun”.
wu x 2
cleans 70, 70, 75, 80, 85 (failed 3rd) x 3
wod was one of the most brutal ever. Would not have finished without the support. I did 3 sets of 3 rounds. I forgot to write time down. Kevin, can you let me know?
400 m run
1 min. plank unbroken
16:25
Ayoille. Thanks.
WUx2 with mixed box jumps, T2B and push jerks to practice 12.3
Another deceptive wod:
3 rounds
50 Lunges
50 Down-ups
9:55
Fran cough really bad afterwards.
WU X 2
push jerk
5 @ 75, 85,95,110,120 (pr @ 5)
felt good
3 rounds of
30 lunges
30 down-ups
scaled for no burn out for saturday’s work-out
8:59
I had to look up what the down-ups were and came across this WOD. Thought it looked like fun and i’m going try this one tonight and see how I do!
http://www.youtube.com/watch?v=TET1qi9ivUI
Those are called Sprawls in that video. Down-ups are similar, but hips don’t touch and you jump at the top with hands overhead.
wu x 2
strength –
Practice Toes-to-bar
WOD : 3 rounds
50 Lunges
50 Down – up
Time = 15:04
cash out – run & walk 400 m
CFWU x 2
Strength – Push Jerk x 3
135-140-150-160
WOD – 3 Rounds of
50 Lunges
50 Down-Ups
Time: 14:07
That was Brutal!
400m Run
Well done Jamie 🙂
Gymnastics Grips are not allowed…
http://games.crossfit.com/announcements/gymnastics-grips-are-not-allowed-open-workout-123
I was wondering if my thinsulate heavy duty insulated gloves were allowed 🙂
Thanks Jeff good to know, we were talking about them tonight. Must be able to tape up though right?? You can almost create a pseudo grip with tape for some relief…thoughts??
WU x 2
Strength: Deadlifts 5 x 85-95-105-110-115 10# PR
Thanks for the pointers Kevin, always appreciated!!
50 lunges
50 down ups
Scaled to 30 to make it through 12.3 on Sat
Time: 6:39
Way bigger fan of down ups over burpees!!
Cash out 400 m run
Practiced form on 12″ box, T2B’s….ouff tough after yesterday’s WOD
Looking forward to building up my cleans and push press tomorrow night to get ready for Saturday 🙂
Good job 5:30!!
Good work on the WOD. Speedy 🙂
Thanks Lora 🙂 I’ll take the speed on this type cause I’m envious of your power on lifts!!
WU X 2
Strength: shoulder press
3 x 75-95-115-130-140
wod: 30 lunges, 30 down ups: 3 rounds:
8:21…..what a leg burner!
WU x 2 *sub ring rows for pullups – dead grip and shoulders 🙁
Strength: Front Squat (x5)
45(10)-95(5)-135(5)-155(5)-165(2)
*legs were pretty useless today too. This is 10# less than what I should be able to do 🙁
WOD (scaled to save up for 12.3 on Saturday)
3 rounds
30 lunges
30 down ups
Time = 8:30
Wanted to try a few T2B tonight but my grip wasn’t allowing it. Too painful to even hold on to the bar. WTF??? Hope this is not an issue on Saturday…
Ooops…cashout = 400m run
That felt awesome!!! So nice to get outside 😀
Carl Paoli has a great prep vid set up for anyone that’s interested on all the moves in 12.3 love this guys explanations 🙂
http://gymnasticswod.com/content/crossfit-games-breakdown-123
Thank you 6:30pm group for the extra cheers to get me through this WOD! I should have followed Jo and Kevin’s suggestion to do the scaled version as opposed to Rx’ed! Thanks again guys and gals!
wahoooo You’re kicking butt hun!!
WUx2
Strength – Did 2 Rounds of WOD 12.3
Worked on proper skipping form, did a PR of 200 Singles unbroken.
WOD Scalled
3 Rounds
30 Lunges
30 Down-ups
8:59
Foam roll + lacross on shoulders.
Cashout 400 plus Meter run, missed the cone without glasses. Thats my excuse 😛
Great job 6:30 group!
WU X 2
Push jerk 5’s
Sub’d WOD for:
KBS 30 sec on/30 sec off
Keep adding to the WU – extensions, mckenzie pushups – anything to stretch out the glutes. KBS were good – felt the stretch but not the pain.
Three hours in the car today – frequent stops to do MOB. I look like a lunatic, but it seems to be helping. Guess I’ll see on Saturday. FIngers crossed! 🙂
Keep it up girl!!! 🙂
Back squat 5rm –> 200-215-225-245-255 (pr for reps)
WOD @ 30 reps –> 7:57
Magnet X jersey!!! Nice Andrew!!!