NEWS

  • The 2021 CF Open: The first workout is announced this Thursday, March 11th. Details HERE

WOD

“Open 12.3”

AMRAP 18
15 Box Jumps
12 Push Press
9 Toes to Bar

Height: 24/20
Weight: 115/75

AMRAP 18
15 Box Jumps
12 Push Press
9 Knee Ups

Height: 20
Weight: 95/55

AMRAP 18
15 Step Ups
12 Push Press
9 Leg Lift

Height: 20
Weight: 75/55

WOD GUIDANCE & GOALS
Choose a slightly uncomfortable pace to hold for 18 minutes. Do not go out too hot at the start. Instead have a target time to complete each round. Box Jumps will take around :45-:60, Keep the push press unbroken as long as possible then try to hold 8/4 reps. Push press will take around :30 seconds. The toes to bar, if they’re a strength keep them unbroken (:20). If they’re not a strength start with 5/4 then 3 fast sets of 3 (:30). Target 2-3 minutes per round, and overall 6-9 rounds.

Compare Scores HERE

Post Reps to Comments.

HOME WOD

AMRAP 18
15 Box Jumps
12 Push Ups
9 Leg Lifts

ENDURANCE

20 x 20 Hill Sprint, walk down