Weighted Ring Pullups - Barbara

Strength
Weighted Ring Pullups
36lbs x4xMax Effort - 3 min rest
11 -7 - 6 - 6

MetCon
Barbara

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

1 - 2:30

2 - 2:49

3 - 3:11

4 - 3:09

5 - 3:40 (Final Rd Filmed)

Pressing Strength - Heavy MetCon

Strength
Weighted Dips
55lbs x4xMax Effort - 3 min rest
14 - 10 - 9 - 9

MetCon
21-15-9
WallBall 8" 26lbs Ball
Deadlift 275
40 lbs Vest

Time 5:45ish

BuyOut - Not Timed
50 HSPU Kipping

Crossfit Games Open 12.5 - Score 143

7 Min AMRAP
Thrusters 100lbs
Chest to Bar Pullups
3 - 6 - 9 - 12 - 15 - 18 - 21 - etc.... until the clock hits 7 min

Score 143 (Completed Rd of 18 and got a couple more thrusters)

Video starts about 2 min after start of workout

Power Clean Thruster Ring Dip

AM Work

Power Clean and Jerk 240x5x3

PM Work

Thrusters 135
Ring Dips

Deadlift Max Effort - Long Triplet WOD

Heavy Deadlift
445 - 3 - 3 - F
425 - 1x3
415 - 1x3
405 - 1x3

4rds for time
Uni Box Jumps 12" - 15/15
Burpies - 20
Power Snatch 135 - 10

Time 16:45

Multi MetCon Day

21-15-9
Wall Ball
KB Swings 75

3:47 - 5 min rest

21-15-9
Wall Ball
KB Swings 75

3:53 - 20 min rest

7 min AMRAP
10 Front Squat 135
20 Double Unders

6 rds + 2 D.Unders

Heavy Front Squat - METCON DB complex from hell

Strength

Speed Front Squat
135 - 15x2
245 - 1x5

Conditioning
15 rds

50#DBs
12 Deadlifts
9 Hang Cleans
6 Thrusters

Rules: If a set is completed under a min, the remaining time is rest. If a set is completed over a min, the following remaining time before the next min is rest.

Results: First 5 rds under a min, last 10 mostly over a min

Total time to complete 26:55

2012 Crossfit Games Open WOD 12.3

2012 Crossfit Games Open WOD 12.3

18 Min AMRAP
15 Box Jumps 24"
12 Push Press 115#
9 Toes To Bar

Score 11rds + 5 Push Press (416 reps)

Chipper WOD

25 Handstand Pushups
50 Toes T0 Bar
40 Burpies
75 Push Press @75#
150 Double Unders

Time 14 and change

Squat Clean & Lunges w/ Plate Overhead

20 Min AMRAP

5 Squat Cleans @200#
90' Walking Lunges 45# Plate Overhead

6 rds and change

2012 Crossfit Games Open 12.1

7 Min of Burpies...
118...went out too fast