WODs Thu. Mar. 15 through Sat. Mar. 17

March 14th, 2012
by:

This is week 4 of the CrossFit Open!

Our WODs will be the same for Thursday, Friday and Saturday. We hope that the CrossFit Open has been a challenging and rewarding experience for all – whether or not you actually enrolled on the Main Games Site or just did the WODs. We hope that you’ve used these 3 days in a row formats to their full advantage by testing yourself mentally and taking the time to really improve the skills involved in that week’s Open WOD. I am sure that everyone has improved their Burpees, Snatches, Box Jumps, Push-presses and Toes-to-bar. This week will give you a chance to work on some more skills.

For those of you that have signed up for the CrossFit open we’ll run things again like the last three 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 12.4 (Week 4)

Level 2 (Open WOD)

AMRAP 12:00
150 Wall balls (M-20# @ 10′ / W-14# @ 9′)
90 Double-unders
30 Muscle-ups

Level 1

AMRAP 12:00
150 Wall balls  (M-20# @ 10′ / W-14# @ 8′)
90 Double-unders
30 Pull-ups
30 Dips

Basics

AMRAP 12:00
100 Wall balls  (M-14# @ 10′ / W-10# @ 8′)
50 Double-unders or 200 singles
25 Pull-ups

Open WOD Standards

Wall Ball

In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep. At FTX the top of the higher logo is 10′. So the center of the ball must touch at or higher than the top of the logo.

Double-under

This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Muscle-up

In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted. The arms must come to a full lock out (with or without a “false grip”) with the feet off the ground. The elbows must fully lock out while supporting yourself above the rings..