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
6+15 65#, TTB/KU
* didn’t always get full lock out on PP (shoulder)
6+5 (step ups, 65#, knees up)
6+20 MCx (236 Reps)
Off my PR’s of 287 (Steps) and 260 (Jumps), but with the mask and coming off vacation, I’ll take it. I wasted a lot of time. A lot.
10+27
Mcx
Everything unbroken
MAx 6+9 (225) 95# 24#
6+19 95# 24″ Alt T2B/Knees-up
7+2 MAx with TTB/KU
7 + 19
15 BJ / 12 @115# / 9 LL
3 rounds unbroken, then 6/6
8 rounds at 85#
6+3 MCx
6 + 10 #65
8 + 10 #35 Dumbell Push Press 1st 6 rounds. Sumo High Pull #65 last 2 rounds.
8+1 MCx
9+12 mcx
5+22 MAx
6+21. Alternated ku/ttb
6+2 mcx
6+22 Mcx
6+22 steps
259 (7+7)
a good round off the good ol days but all i had today.
I miss the good ol days
277 (7 + 4) 24” steps, 65#, TtB-KU-KU-KU-KU-TtB. YES
1.30.2017
207 @ 65#, 20″ jumps, KU-KU-TtBAs