Thursday 3.8.12

CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (24/20)
12 Push presses (115/75)
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 + 8 push press (20″ box, 75lb push press).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Perfecting the Box Jump” with Kelly Starrett and Carl Paoli, free CrossFit Journal video – preview [wmv] [mov]

“Efficiency Tips: Box Jumps” with Matt Chan – video [wmv] [mov

Greenville Mud Run

The World’s Best Personal Security Does CrossFit” by Traver H. Boehm, Breaking Muscle.

CrossFit Games Update: Open Week 2-Video

Bar Slammin’ Wall Punchin’ Heavy Liftin’!-Video from California Strength

We will be performing the CrossFit Games Open WOD during regular class times each today. The 5:30 session will be open gym where coaches will be participating in the WOD. If you choose to make up the Open WOD, we will perform make ups during the Saturday session.

“If you’ll not settle for anything less than your best, you will be amazed at what you can accomplish in your life.”~Vince Lombardi

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