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Warm-up: 10 Minutes of Instructor led agility work Workout: Buy in: 800 Meter run 3 Rounds: 9 Squat Snatch 75/55# 11 Chin ups (underhand grip) Buy out: 30 Calorie row Post time to comments. CrossFit Games Open 12.4 Complete as many rounds and reps as possible in 12 minutes of: 150 Wall ball shots, 20 pound ball 90 […]

Warm-up: 3 Rounds: 20 Single unders 2 Pull ups 4 Push ups 6 Air squats Workout: “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata

Warm-up: 500 Meter row 5 Minute shoulder mobility 2 Rounds: 3 Front Squats 3 Back Squats 6 Slow butterly sit ups Workout: A. Back Squat 5 x 3; Rest as needed between efforts B1. Reverse Hypers 3 x 20; Rest 1:00 B2. GHD sit ups 3 x 20; Rest 1:00 Powerlifting: A. Push Jerk 3-2-1-3-2-1; Rest 3-5:00 between sets; Second

Warm-up: 2 Rounds: 10 Calorie row (damper must be set at 10) 4 Burpee broad jumps 6 Kettlebell sumo deadlift high pulls Rest 1 Minute Workout: A. Power clean – 15 Minutes to find a 1RM B. 7 Minute AMRAP 7 Kettlebell swings 32/24 Kilograms 7 Burpees Post load and reps completed to comments. “The Swing: Body Awareness

Warm-up: 400 meter run 3 Rounds: 3 High tuck jumps 10 Abmat situps 10 Second handstand hold Workout: “Paul” Five rounds for time of: 50 Double unders 35 Knees to elbows 185 pound Overhead walk, 20 yards Pat Barber 18:49, Taz Venter 29:31 (135lbs). Post time to comments. “6,000 Miles for Rob Orlando” CrossFit Journal preview video [wmv]

Workout: 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 +

Warm-up: Instructor led group stretching P1: 250 Meter row P2 Parallette burpees 2 times through Workout: For time: 21-18-15-12-9-6-3 Pull ups Box Jumps 30/24″ (Must step down every rep) “Speed and Dynamic Efforts” with Shane Sweatt and Laura Phelps-Sweatt, CrossFit Journal preview video [wmv] [mov] “Efficiency Tips: Knees To Elbows/Toes To Bar” with Chris Spealler – video [wmv]

Warm-up: Double-under flow drill for 2 minutes 20 single unders, 10 double unders/attempts Rest 1 Minute x 2 sets Workout: 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

Warm-up: 250 Meter row 2 Rounds: 3 PVC pass throughs 6 PVC overhead squats 9 GHD sit ups Workout: Split snatch 1-1-1-1-1-1-1 reps Josh Everett 245lbs, Cody Burgener 245lbs. Post loads to comments. “Split Snatch” by Josh Everett, CrossFit Journal preview video [wmv] [mov] WOD Demo with Coach Mike Burgener by Again Faster Equipment – video [wmv] [mov]

Warm-up: 200 Meter run 2 Rounds: 9 Kettlebell sumo deadlift high pull 6 Kettlebell snatch 3 Kettlebell push ups Workout: 10-9-8-7-6-5-4-3-2-1 Rep rounds for time of: Deadlift 155/110# Hand release push ups Wall ball shots 20/14# to 12′ Powerlifting: A1: Deadlift 5 x 1-2 reps; Rest 3:00 A2: Bench Press 5 x 1-2 reps; Rest 3:00 B1: Reverse Hypers 3