Reebok CrossFit Games Open WOD 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups

Coach’s notes:  Post number of rounds and reps completed to comments.

A. Hang Snatch - 2, 2, 2, 2, 1, 1, 1, rest 2-3 minutes
Compare to December 14, 2011
B.  Snatch Balance  1 rep x 6 sets, rest 2:00
Compare to December 30, 2011
Coach’s notes:  Post loads for all sets to comments.
Coach Brett is featured on crossfit.com’s main page. Check it out!

A.  1 round for time:
10 Wallballs -20#/14#
Rest 10 seconds
10  Wallballs
Rest 10 seconds
10  Wallballs
Rest 10 seconds
10  Wallballs
Rest 10 seconds
10  Wallballs
Rest 10 seconds
20 Wallballs
Rest 10 seconds
100 Double Unders
*Notes: In the wallballs just get a feel for your pace. Note how many sets you need to complete 100 DU’s.
B.  Muscle-up tech work
Coach’s notes:  Post total working time to [...]

2000m Row
Coach’s notes:  Post time to complete to comments.
Compare to February 24, 2012

A.  Back Squat - 2 reps x 6 sets @ 30×1, rest 2-3 minutes
Compare to November 18, 2011
B.  21, 15, 9 rep rounds for time:
HSPU’s
DB Squat Clean - 45#/30#/hand
Coach’s notes:  Post loads for A and time to complete B to comments.

A.  3 rounds for reps:
60 second row (for calories)
60 seconds AMRAP Push ups
Rest 2:00
B.  3 rounds fore reps:
60 seconds Double Unders
60 seconds Switch Lunges
Rest 60 seconds
C.  3 Rounds for reps:
60 seconds DB Thrusters - 40#/25#/hand
Rest 30 seconds
Coach’s notes:  Post reps for each exercise and round and totals to comments.
Pictures from the Open WODs are posted [...]

1 round for time:
5 Muscle ups
30 Deadlift - 135#/95#
4 Muscle ups
25 Deadlift
3 Muscle ups
20 Deadlift
2 Muscle ups
15 Deadlift
1 Muscle up
10 Deadlift
Coach’s notes:  Post time to complete to comments.
Important Reminder - today is Daylight Savings  so move your clocks on hour ahead.  See you in the gym….on time!

Reebok CrossFit Games 2012 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

Coach’s notes:  Post number of rounds and reps complete to comments.

A.  Front Squat - 5 reps x 5 sets, rest 2-3:00
B1.  Rope Climb - 2 reps x 4 sets, rest 60 seconds
B2.  Single Leg Squat (pistols) - 8-10 reps/leg x 4 sets, rest 60 seconds
Notes: If you reach 10 reps/leg @ BW, increase load by holding DB’s @ your chin
Coach’s notes:  Post load for sets [...]

A.  Push Jerk - 3 reps x 5 sets, rest 2:00
B. AMRAP in 5minutes:
5 Jumping Burpee Toes to Bar
25 Double Unders
Coach’s notes:  Post loads for A and rounds and reps completed in B.  Yes, a jumping burpee toes to bar is just like it sounds.  First, drop to the floor, chest to deck, then jump [...]

5 rounds for time:
Row 400 m
20 Wallballs - 20#/14#
15 Pull-ups
Coach’s notes: Post time to complete to comments.

A. On the minute for 7 minutes:
7 Power Cleans - 165#/100#
B. On the minute for 7 minutes:
14 GHD Sit-ups
C. On the minute for 7 minutes:
21 Box Jumps - 24″/20″
Coach’s notes:  Post results/notes to comments.

5 rounds for time:
15 Knees to Elbows
30 Overhead Walking Lunges - 45#/25#
15 Clap Push ups
30 DB Deadlift - 45#/25#/hand
Coach’s notes:  Post time to complete to comments.

21, 15, 9 rep rounds of:
SDLHP - 95#/65#
Bench Press - Bodyweight/80% of B.W.
Coach’s notes:  Post time to complete to comments.

Reebok CrossFit Games 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 [...]

All sets for time:

A. 150 Double Unders
B. 75 Box Jumps – 30”/24”
C. 50 Chest to Bar Pull-ups
D. 25 OHS – 95#/65#

Coach’s notes: Perform sets in any order and rest as needed between, just get them all done. Post time for each set and order to comments.

A.  Snatch Grip Deadlift - 5 reps x 5 sets, rest 2:00
B. 3 rounds of:
Power Snatch (all sets touch and go)
*note: This is technical practise focusing on high puls and quick turn over from rep to rep.
8 reps - 75#/45#
Rest 1:00
4 reps - 135#/75#
Rest 2:00
2 reps 165#/100
Rest 3:00
Coach’s notes:  Post loads for A and any [...]

A1.  Tall Clean - 3 reps x 6 sets, rest 2:0
A2.  Rope Climb - 1 ascent x 6 sets, rest 2:00
*note:work technically using your feet and try to climb with as few pulls as possible each time.
Coach’s notes:  Post loads for A1 and number of pulls for rope climb to comments.

Effective immediately, all members will [...]

As many rounds in 15 minutes:
30 ft Long Jump
20 KB Swings - 2.0/1.0 pood
10 KB Squat - 2.0/1.o pood
-
Coach’s notes:  Post rounds and reps complete to comments.
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Effective immediately, all members will now have access to the OPEN GYM times which run from 10:30am to 3:30pm, Monday to Friday (excluding holidays) as part of their regular [...]

3 rounds for time:
Row 500 m
20 Wallballs - 20#/14#
20 Pull-ups
Rest 2:00
Coach’s notes:  Post time to complete each round and total working time to comments.

A.  Snatch/OHS/BTN Split Jerk - 1.2.3 x 7 sets, rest 3-4 minutes
Coach’s notes:  Post loads per set to comments.  BTN = Behind the Neck

Reebok CrossFit Games Open WOD 12.1
Complete as many reps as possible in 7 minutes of:

Burpees
Coach’s notes:  This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
CFC is hosting the [...]

2000 m Row

Coach’s notes:  Post time to complete to comments.
Compare to November 23, 2011
CFC is hosting the upcoming Reebok CrossFit Games 2012 Open competition workouts today!  Workouts are scalable and are for CrossFitters of all ages and abilities. To take part in this amazing event you must register before 5pm PT on February 26. We hope [...]

A.  1:00 AMRAP SDLHP  - 95#/65#
Rest 1:00
B.  2:00 AMRAP Push ups
Rest 2:00
C.  3:00 AMRAP Sit ups
Rest 3:00
D.  4:00 AMRAP Single Arm Alternating DB Snatch (Squat) - 40#/25#
Rest as long as you’d like
Coach’s notes:  Post reps for each set and total reps to comments.
Compare to January 26, 2012
CFC is hosting the upcoming Reebok CrossFit Games 2012 [...]

As many rounds in 10 minutes:
10 Bar Facing Burpees
10 Squat Cleans - 135#/95#
Coach’s notes:  Post rounds and reps complete to comments.
CFC is hosting the upcoming Reebok CrossFit Games 2012 Open competition workouts this Saturday, February, 25. Workouts are scalable and are for CrossFitters of all ages and abilities. To take part in this amazing event [...]

Snatch - 1, 1, 1, 1, 1, 1, 1
-

Coach’s notes:  Post load for all sets to comments.
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Compare to August 27, 2011

A.  Tabata Intervals of:
1. Toes to Bar
2. Back (Hip) Extension
3. Standing Barbell Shoulder Press - 45#//30#
4. KB Swings -2.0/1.0 pood
Coach’s notes:  Post reps for each exercise and totals to comments.
Reminder that today is Family Day so the holiday schedule will be in effect.  The 9:30 am and 6:00 pm adult classes will be available for [...]

A1.  Long Jump - 3 reps x 6 sets, rest 90 seconds
Note:  Measure distance for all 3 jumps
A2.  Ring Inverts - 10-15 reps x 6 sets, rest 90 seconds
B.  As many sets in 5 minutes of:
30 Double Unders
Coach’s notes:  Post best distance in A1, reps per set for A2 and number of sets complete in [...]

5 rounds for time(s):
Row 500 m
12 Deadlift - 275#/185#
24 Box Jumps - 24″/18″
Rest 3:00
Coach’s notes:  Post times and total working time to comments.
Important Reminder - Coffee with Coach is happening today at 2:00pm at CFC.  In this month’s edition of Coffee with Coach, Brett will be discussing our ”Resolutions for Reality.” He’ll also be talking about the importance of Defining your Purpose.  Join [...]

20 rounds for time:
5 Burpees
10 Sit-ups
15 Squats
Coach’s notes:  Post time to complete to comments.
Important Reminder - Coffee with Coach is happening this Saturday February 18, 2012 at 2:00pm at CFC.  In this month’s edition of Coffee with Coach, Brett will be discussing our ”Resolutions for Reality.” He’ll also be talking about the importance of Defining your Purpose.  Join us in this important discussion. [...]

AMRAP in 7 minutes:

9 Power Snatch - 95#/53#
9 Toes to Bar
6 Power Snatch – 115/63
6 T to B
3 Power Snatch – 135/73
3 T to B

Coach’s notes: This was the first WOD from Crossfit Ramsay’s recent Western Classic competition. Post reps completed to comments.