Thursday March 22nd, 2012

Open WOD 12.5

Class Times:

Thursday 530am, 9am, 630pm

Friday: 5pm

Sat: 9am

NO OPEN GYM SUNDAY. Post your scores ASAP…. dont wait!!!!!

Every athlete MUST watch this video!

http://games.crossfit.com/workouts/the-open?#tabs-5

Workout 12 . 5

MENincludes Masters Men up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below: 100 pound Thruster, 3 reps 3 Chest to bar Pull-ups 100 pound Thruster, 6 reps 6 Chest to bar Pull-ups 100 pound Thruster, 9 reps 9 Chest to bar Pull-ups 100 pound Thruster, 12 reps 12 Chest to bar Pull-ups 100 pound Thruster, 15 reps 15 Chest to bar Pull-ups 100 pound Thruster, 18 reps 18 Chest to bar Pull-ups 100 pound Thruster, 21 reps 21 Chest to bar Pull-ups… This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

 

WOMENincludes Masters Women up to 54 years old

Complete as many reps as possible in 7 minutes following the rep scheme below: 65 pound Thruster, 3 reps 3 Chest to bar Pull-ups 65 pound Thruster, 6 reps 6 Chest to bar Pull-ups 65 pound Thruster, 9 reps 9 Chest to bar Pull-ups 65 pound Thruster, 12 reps 12 Chest to bar Pull-ups 65 pound Thruster, 15 reps 15 Chest to bar Pull-ups 65 pound Thruster, 18 reps 18 Chest to bar Pull-ups 65 pound Thruster, 21 reps 21 Chest to bar Pull-ups… This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

 

MASTERS MENincludes Masters Men 55+

Complete as many reps as possible in 7 minutes following the rep scheme below: 90 pound Thruster, 3 reps 3 Chest to bar Pull-ups 90 pound Thruster, 6 reps 6 Chest to bar Pull-ups 90 pound Thruster, 9 reps 9 Chest to bar Pull-ups 90 pound Thruster, 12 reps 12 Chest to bar Pull-ups 90 pound Thruster, 15 reps 15 Chest to bar Pull-ups 90 pound Thruster, 18 reps 18 Chest to bar Pull-ups 90 pound Thruster, 21 reps 21 Chest to bar Pull-ups… This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

 

MASTERS WOMENincludes Masters Women 55+

Complete as many reps as possible in 7 minutes following the rep scheme below: 55 pound Thruster, 3 reps 3 Chin over bar Pull-ups 55 pound Thruster, 6 reps 6 Chin over bar Pull-ups 55 pound Thruster, 9 reps 9 Chin over bar Pull-ups 55 pound Thruster, 12 reps 12 Chin over bar Pull-ups 55 pound Thruster, 15 reps 15 Chin over bar Pull-ups 55 pound Thruster, 18 reps 18 Chin over bar Pull-ups 55 pound Thruster, 21 reps 21 Chin over bar Pull-ups… This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

 


Additional Notes

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. You will enter your score as the total number of reps. See the Score Card for assistance in calculating the rep total.

 

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