WODs Thu. Mar. 8 through Sat. Mar. 10

March 7th, 2012

This is week 3 of the CrossFit Open!

Our WODs will be the same for Thursday, Friday and Saturday. Just like last two weeks – the same for three days in a row. We are constantly varying the workouts by not varying them for three days in a row. This will give you a chance to try to improve your times and mechanics from one day to the next. This becomes a real mental challenge as many of you found out the last two weeks. It is a good way to test yourself. Many of you got a chance to really work on and improve on your snatches. It was good to be able to really focus on this challenging Olympic lift.

For those of you that have signed up for the CrossFit open we’ll run things again like the last two weeks: Come in for any of our regular scheduled classes, warm-up on your own, practice some of the WOD movements as needed, and setup all the necessary gear. When you are ready to do the Open WOD tell us and we will judge/time you. We will record when you did your WOD, who judged you and your time for our records . You’ll need to post your time on the CrossFit Games website by Sunday 7pm CT (5pm PT). We will then validate your results. You can do the WOD more than once to improve your times. We’ll judge you up to once per day (Thursday, Friday and Saturday).

For those of you that have not signed up for the CrossFit games, you can choose to do the Open WOD, a scaled version or depending on the Open WOD a Basics version. We will not be doing Skillwork or the 5-3-1 Strength program on these days. This will allow you to warm-up on your own, practice something you choose, and allow us more time to judge those that are doing the WOD for the Open. Don’t worry we’ll still be there to help you, answer questions, correct your form and encourage you.

WOD 12.3 (Week 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

1. Box jump – The hips and knees must open fully while in control on top of the box. You may jump down or step down but you must jump up.
2. Push press – Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead. A shoulder press, push press, push jerk or split jerk may used as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together. Each round the barbell must begin on the ground. Using a rack is not permitted.
3. Toes-to-bar – In the Toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together at some point. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.