March 15, 2012

Thursday 120315

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.4 workout instructions - video [wmv] [mov] [HD mov]

Graham Holmberg 0 rounds + 25 muscle-ups (265 reps).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

GrahamHolmberg_Open12-4_th.jpg

Enlarge image


"Biggest Loser Winner Goes CrossFit" with John Rhode, free CrossFit Journal video, preview - [wmv] [mov]


"Efficiency Tips: Muscle-ups" with Chris Spealler video [wmv] [mov] [HD mov]


Workout video demo with Graham Holmberg - video [wmv] [mov] [HD mov]


"Britannica To Stop Printing Physical Encyclopedias, Focus On Digital Archives" by Rob W. Hart, Lit Reactor.

Posted by Pukie at March 15, 2012 5:00 PM
Comments

This will separate the men from the boys!

Comment #1 - Posted by: Bob R. at March 14, 2012 5:02 PM

haha dear god. graham didn't even get one full round...good luck to every other crossfitter who is actually a human being!

Comment #2 - Posted by: Brandon at March 14, 2012 5:17 PM

Sorry big guys, maybe next year. Heard they aren't even going to take weights to the games this year! This is gonna hurt.

Comment #3 - Posted by: Brian at March 14, 2012 5:17 PM

240 here I come!!

Comment #4 - Posted by: MattS at March 14, 2012 5:30 PM

Any suggestions on how to take our #12 and temporarily make them #14? Oh, safely I might add, duct taping a steel plate to it isn't gonna cut it.

Comment #5 - Posted by: Corey at March 14, 2012 5:31 PM

Looks like I get to try and complete Karen in 12min lol

Comment #6 - Posted by: Tyler Wheatcraft M/21/5'10"/150/ at March 14, 2012 5:34 PM

Well done HQ! If you don't mind we are going to name this one "Thinning The Herd" at our box!!!

Comment #7 - Posted by: Scott H at March 14, 2012 5:36 PM

Prediction: 12.5 is CrossFit Total!

Comment #8 - Posted by: nick72 at March 14, 2012 6:18 PM

Just finished this awesome workout! So fun!!

Wall balls under 6 min
Doubles in about 2 min
And managed to get in 12 muscle ups!

Comment #9 - Posted by: Kevin - CFMoncton at March 14, 2012 6:25 PM

Holy Googlie Mooglie!!

Oh and any video with a glimpse of Katie Hogan is a great video!!

Comment #10 - Posted by: RT2713 at March 14, 2012 6:34 PM

@#5, Corey

2 pounds worth of duct tape! or maybe a small bag of sand securely duct taped to the wall ball!

Comment #11 - Posted by: ckatech at March 14, 2012 6:35 PM

Damn, can ANYONE complete 1 round? I doubt it.

Comment #12 - Posted by: Mauricio Carneiro at March 14, 2012 6:42 PM

I predict 1 rd + 20-40 reps

Comment #13 - Posted by: ckatech at March 14, 2012 6:46 PM

had to sub 45lb thrusters for wall balls
245

Comment #14 - Posted by: Troy at March 14, 2012 6:49 PM

What's the point in making this a 12min AMRAP, if a fire breather like Holmberg can't get a full rd in? My opinion is at least cut the reps in half or something...What chance do I have in getting more than half of Holmberg's reps in 12min?

Comment #15 - Posted by: Harry at March 14, 2012 6:57 PM

Sub for muscle ups anyone?

Comment #16 - Posted by: mitch at March 14, 2012 6:58 PM

Notice the two WOD pics before today. An ominous hint at 12.4!

Comment #17 - Posted by: Jeff Parr at March 14, 2012 7:05 PM

Only one word for this one:

SPEAL

Comment #18 - Posted by: bingo at March 14, 2012 7:05 PM

For some reason this reminds me of 110803...and the days that followed.

Comment #19 - Posted by: stratwood at March 14, 2012 7:36 PM

Anyone got a sub for wall balls, doubleunders and muscle ups? How about 200 SDHPs?

Comment #20 - Posted by: Patrick at March 14, 2012 7:40 PM

Solid work, Graham! This one looks nasty!

Comment #21 - Posted by: Pat Sherwood at March 14, 2012 7:42 PM

I cant even do a double under at all I have tried and tried lol.

Comment #22 - Posted by: Brian Cary at March 14, 2012 7:48 PM

Any subs for double unders i cant even do one lol!

Comment #23 - Posted by: Brian Cary at March 14, 2012 7:54 PM

What separates a "muscle-up" from an "uprise"?

Comment #24 - Posted by: Kwok at March 14, 2012 7:59 PM

Great job holmberg! I'm excited about this one.

Comment #25 - Posted by: Tim Fenton at March 14, 2012 8:25 PM

#20 Patrick a sub for wall ball shots would be 45# thrusters double unders are a must keep practicing when you get tired of practicing practice more. For now triple the amount and do single unders (still doesn't compare to a double under) and the trade of muscle up is 4 dips and 4 pull-ups for every muscle up. PRACTICE DOUBLE UNDERS!! Don't give up on those!! Good luck!

Comment #26 - Posted by: D at March 14, 2012 8:28 PM

2 mile run in 20 min, then:

Modified WOD from March 12, 2012:
21-15-7 of: modified handstand pushup (legs elevated at 5' on power rack); ring dips; inverted ring rows w/ feet elevtated 2'; pushups
WOD time: 29 min 20 sec
then did 2 sets of: 15 rep bosu ball situps; 15 rep of back extensions

Comment #27 - Posted by: sf1 at March 14, 2012 8:48 PM

ANyone know the conversions for us over here in Australia? Would it be 7kg for girls and 9kg for guys?

Comment #28 - Posted by: Travis at March 14, 2012 9:19 PM

240 ...

Comment #29 - Posted by: Matt at March 14, 2012 9:22 PM

240. One 3/4 muscle up but couldn't finish due to muscle fatigue. Wow, that one was a tough one! Trying to jump for DU's after wallballs was hilarious.

Comment #30 - Posted by: Christie at March 14, 2012 9:50 PM

I puked just by reading this one.

Comment #31 - Posted by: Ryan at March 14, 2012 10:02 PM

Is this Crossfit or P90x?

Comment #32 - Posted by: Matt Shnark at March 14, 2012 10:06 PM

Is it just me, or does Speal look like he put on like 15-20 more pounds of muscle??

Comment #33 - Posted by: Barry at March 14, 2012 10:07 PM

scaled
50 wb, 50 du, 10 black band assisted pullups

1 rd, + 50 wb

Comment #34 - Posted by: franklin bukoski at March 14, 2012 10:11 PM

@33 barry, that was his goal

Comment #35 - Posted by: Mike D 28/6'/190 at March 14, 2012 10:26 PM

Everyone's talking about how much Spealer has bulked up but how about Tommy Hackenbruk? If I recall correctly, in the Tahoe videos he was talking about potentially dropping weight to 195 lbs (or at least wondering what that would do for his overall performance). But he looked like a beast in the last OHS WOD demo and just standing in the background in the muscle-up video he's looking bigger than I remember.

It's fun seeing all these fire breathers adjusting their diets and programs over the last few years in an effort to get the edge. Keep it up... can't wait to see the outcomes at the games.

Comment #36 - Posted by: Jonny Utah at March 14, 2012 11:37 PM

0 rounds + 250 reps (10 MU's)

Good one.

Comment #37 - Posted by: Daniel B at March 15, 2012 12:12 AM

150 barbell thrusters
84 double unders
12:00

Comment #38 - Posted by: TomO/45/M/200 at March 15, 2012 1:46 AM

Germany, Münster

M 37/5´11/187lbs

0 Rounds + 17 Muscle up´s
(180 SU)

Comment #39 - Posted by: Rico at March 15, 2012 1:51 AM

Great video by Spealler and Matt Chan

Comment #40 - Posted by: gokhun at March 15, 2012 2:18 AM

Great work, Graham!

Comment #41 - Posted by: denise thomas at March 15, 2012 4:14 AM

0 rounds + 13 double-unders (163 reps)

Comment #42 - Posted by: gb 44/m/71"/185# at March 15, 2012 4:39 AM

After 3 rounds in 5ish minutes, I decided to throw Fran in at the end of each round. I finished off another 2 rounds in 12 minutes. All-in-all, a good warm-up for bicep day at the gym.

Comment #43 - Posted by: Eric at March 15, 2012 5:23 AM

I do not understand having an AMRAP workout without enough time to finish a single round.

Comment #44 - Posted by: Matthew at March 15, 2012 5:31 AM

sub'd barbell thrusters for wall balls

0 rds's + 73 DU

Wanted to get to the muscle ups with all my will. Collapsed at the end of this one.

Comment #45 - Posted by: Dillon Bear 26/M/165 at March 15, 2012 5:31 AM

The reason to have an AMRAP in which folks struggle to complete even a single round is to make it so that the Open workouts are varied.

For whatever reason, HQ has decided that only AMRAPs (time priority) are allowed for the Open. If we did only "traditional" AMRAPs, all the workouts would be similar in structure, and therefore not constantly varied.

You need to throw in things like a "chipper" - which this WOD resembles. Similar, things like a "ladder" (12.2 or 11.6) can still be done as AMRAPs, but are very different than more "traditional" AMRAPs (12.1 or 12.3).

Comment #46 - Posted by: Mel/38m/5'10"/175 at March 15, 2012 5:40 AM

M/44/5'11"/200

122 20# wall-balls

Comment #47 - Posted by: nutfam at March 15, 2012 5:57 AM

M/37/6'1"/200

210 Reps - Rx'd.

FOB Salerno

Comment #48 - Posted by: David Vinup at March 15, 2012 6:03 AM

To 50 DU's:

200 Reps

Then finished workout.

FOB Salerno

Comment #49 - Posted by: james.patrick [M/49/66"/135] at March 15, 2012 6:10 AM

I think in this instance AMRAP stands for As Many Reps As Possible!

Comment #50 - Posted by: Shannon at March 15, 2012 6:37 AM

I have done crossfit for several years on my own and for the last 6 months have joined a gym and love it.

In my opinion, the change in type of workout structure for this years games has to have something to with the reebok endorsement. More people doing workouts that aren't as intimidating as a traditional WOD. Cleans, Deads, Big lifts type stuff.

Watch the commercials they are putting out. It starts with a 3-2-1-GO command and ends with someone saying TIME and everyone stopping. That to me is something that happens so rarely in a normal crossfit workout structure. Its Usually, Do this As fast as possible. Not AMRAP in this time.

They are selling an idea of the workouts. A way to get as many new people involved as possible. Because then they will buy the shoes and the gear. For the traditional Crossfit person it doesn't matter. In the end the games are just a small portion of the year and workouts will return to normal.

But what do I know? This is just my opinion. Maybe Im just grumpy because I could only get 2 Muscle ups when time ended.

Comment #51 - Posted by: Aaron at March 15, 2012 6:38 AM

#24 "What separates a "muscle-up" from an "uprise"?"

I'm wondering the same thing. In my eyes Chan is essentially doing uprises in the muscle-up technique video.

I bet they're gonna have to start making the distinction that the shoulder has to come below the elbow in the transition before initiating the dip.

Anyone know about these gymnastics moves?

Comment #52 - Posted by: Tyler Wheatcraft M/21/5'10"/150/ at March 15, 2012 6:43 AM

Muscle ups and double unders are on my long list of goats. This morning was quite humbling. Finished the wall balls with 10 seconds to spare. Spent the entire time fibbing with a tangled jump rope

Comment #53 - Posted by: Reggie D at March 15, 2012 7:23 AM

150 db thrusters, with 25# dbs
12 double unders

Comment #54 - Posted by: JFA at March 15, 2012 7:26 AM

Karen time was 10:12. At the end of 12', finished 24 tuck jumps.

Comment #55 - Posted by: Cphil/26m/69"/165 at March 15, 2012 7:30 AM

M/ 38/ 133 lbs/ 5'-6"
As Rx: Did Open Workout 12.4 last night.
0 complete rounds.
I completed the 150 wallballs + 90 DU + 12 MU for a total reps of 252. I had to run to the rings after the DU... I had about 2 minutes to do the MUs. I actually broke up the DUs to sets of 20 so I would stay fresher and my forearms wouldn't be too tired to get on to the MUs. I did the MUs in 3,3,2,2,1,1. i probably had about 5 seconds left and should have gone for another MU. After seeing Graham get 25 I didn't think I'd get 12.
I got about 4 no reps on my wallballs and I did them in:
15,10,10,10,10,10,10,10,10,10,10,10,5,5,5,5,5. I broke them into 5s to cut down on my recooperation time at the end between sets. I did the "Karen" part or the 150 wallballs in about 8:25... a PR for me. Wallballs get me gassed fast so I planned on trying to stick to 10 reps every 30 secs and then when that got too much to just try to keep my rests VERY short and keep on getting back on them right away. I wanted to kill the DU's since they are easy to me, and to get as many MUs as time allowed... I am pretty good at MUs and DUs but you only get to the MUs if you push hard in the begining.. I was happy with the results.. I had my earphones taped on tight and loud... my lungs were burned and my shoulders and legs were tired... I have been working on my wallball since last year and got a 20 lb dynamx for christmas.. great tool to do karen... I do that WOD every other week or so at about 11:30 pm after I put the kids to bed, finished my food shopping, and walked the dog on firday nights.. then I do a quick stretch and do Karen across the street at a museum wall. I always feel good about myself hammering out a last minute night time WOD when I do it.
Oddly I have come VERY close to predicting very accurately the workouts 12.3 & 12.4. I had predicted a 10 min AMRAP wiht DUs and possibly DL or MU... I told my wife I wasn't sure if they'd do another triplet. This was a good workout... any work done after doing 150 wallballs is harder... I love to practive my DUs when I'm very tired... I figure that first you get the technique and timing.. then if you can do it tired, you can always do it fresh.

Comment #56 - Posted by: anton at March 15, 2012 7:31 AM

The AMRAP for the games, if it is the only format, is probably due to media constraints. Maybe we will see it live on ESPN this year and they can't have an open ended WOD format for that, I would think

Comment #57 - Posted by: Billy at March 15, 2012 8:26 AM

25/m/6'2"/273.6

111 45 lb barbell push press (wall ball sub)

Comment #58 - Posted by: dawgsrus at March 15, 2012 9:18 AM

25/m/6'2"/273.6

111 45 lb barbell thrusters (wall ball sub)

Comment #59 - Posted by: dawgsrus at March 15, 2012 9:21 AM

I think that the reason the workouts tend to be amraps is because videos are submitted. If someone submits a video with a few suspect reps, the reps can be removed...(there is an article on the games site where a guy got all his presses taken away).... But he still ended up with a score and is not disqualified.... Though he ended up with a sub-par score and it is unlikely he will make the regionals now. If it was for time.... How could you penalize bad reps?...

I guess you could add on a time penalty... Come to think of it.

... So maybe I'm talking out of my butt.

Comment #60 - Posted by: JuliePlatt at March 15, 2012 9:23 AM

M/30/5'10"/178

166 Reps as RXd.

DUs are one of my goats, so just stoked to have even got the 16.

Comment #61 - Posted by: Greg at March 15, 2012 9:24 AM

#59 Isn't a bad rep that isn't counted a time penalty already? If they don't know it's a bad rep when submitting the video, they won't know to do more...I kind of like this AMREP style

240 reps as rx'd gave me 3 seconds to turn around and look for rings

Comment #62 - Posted by: Patch 24/M/6'0"/165 at March 15, 2012 10:08 AM

Good lord folks. This is a hell of a workout and all some of you can talk/complain about is why AMRAP's keep coming up or that repeat AMRAP's aren't true to the Crossfit model. If you've got a problem with how Crossfit is doing things, go find something else. Otherwise, get off your high horse, quit whining and do the friggin' WOD.

Comment #63 - Posted by: Joey K at March 15, 2012 10:45 AM

Carole
F/53/5'6"/138

Made up "Jerry" this morning. Results posted there.

Kevin
M/53/5'11"/177

4 rounds:

25 pull-ups
50 double unders

13:22

Comment #64 - Posted by: Carole (F/53/5'6"/138) at March 15, 2012 10:46 AM

@nick72...that's exactly what I thought...maybe if enough of us predict it, they won't do the crossfit total for 12.5.

Comment #65 - Posted by: Ian at March 15, 2012 10:51 AM

F/42/175/5'1"

I've never done Grace before so I thought I'd give it a go and practice my jerks while I'm at it.

30 clean (power) and jerks at 95 lbs.

3:52

I'll save the open wod for another day.... Which in my case will be a bunch of air balls with a 20# ball and if I'm lucky, then a few double unders.

Comment #66 - Posted by: JuliePlatt at March 15, 2012 11:13 AM

Matt Chan makes the muscle up look so smooth and easy.

It's also eerily close to the uprise that has been outlawed for 12.4.

What's the deal???

Comment #67 - Posted by: J McKenzie at March 15, 2012 11:16 AM

150 wbs-90 du-5 mu. 245

Comment #68 - Posted by: Jeff A. at March 15, 2012 11:17 AM

0 rounds + 2 muscle ups
10# ball
270 SU

Comment #69 - Posted by: Bear at March 15, 2012 11:22 AM

Rx'd 0 Rds + 10 MUs - 250

Comment #70 - Posted by: Alan M/46/180# at March 15, 2012 11:26 AM

M/22/165/5'11
0 round + 40 Double under

Comment #71 - Posted by: mathieu brassard at March 15, 2012 11:29 AM

0 rounds + 19 muscle ups (259 reps)
Enjoyed this!

Comment #72 - Posted by: Dylan Fyfe m/37/77kg/183cm at March 15, 2012 11:37 AM

M/39/6'5"/220

220 Reps - As Rx'd.

Comment #73 - Posted by: Dave S. at March 15, 2012 11:39 AM

3 rounds of 15
Pull-ups, Push-ups, 20# Med ball Sit-up and press, and 2 minutes speed bag
Having a total knee replacement on 2 April 2012
M/54/6’/205

Comment #74 - Posted by: Pete In SunCity at March 15, 2012 11:39 AM

240 reps (150 wall balls, 90 double unders, 0 muscle ups). Curse you muscle ups!!!!!

Comment #75 - Posted by: Brother Mike at March 15, 2012 11:48 AM

Sean
26 muscle ups

Then ran mile 7.52

Comment #76 - Posted by: Sean snyder at March 15, 2012 11:53 AM

M/40/138

0 rounds 150 wall balls, 90 DU

Comment #77 - Posted by: Monte at March 15, 2012 12:10 PM

M/23/5'10"/190

0 rounds + 240 reps

gym doesn't have a 20# ball so subbed a with a 15# ball

finished wall ball shots in 6:35 and had 50 seconds left following DU's. Shoulders were too far gone to get a muscle up.

Comment #78 - Posted by: T. Swihart at March 15, 2012 12:20 PM

150 wall balls @ 12#, 163 single-unders

FOB Salerno

Comment #79 - Posted by: ES at March 15, 2012 12:25 PM

broken sets
20# wall ball 10' target 150
double unders 90
then 5 leg assist MU

12 minutes 0 rds 245 reps

Comment #80 - Posted by: Bells at March 15, 2012 12:35 PM

Good for you, John Rhode! Welcome!

Comment #81 - Posted by: Craig at March 15, 2012 12:48 PM

Woah #superKaren

241 is the goal!

I just made a 15minute house music mix to go along with the workout so feel free to download if ya want.

crossfresh.com/2012/03/15/12-4/

Comment #82 - Posted by: Grant F. at March 15, 2012 12:54 PM

sub'd box jumps for du...25 box jumps

Comment #83 - Posted by: albino at March 15, 2012 1:08 PM

Aaron @51, JuliePlatt re: AMRAP and the Open,

There is exactly ZERO influence from Reebok in the workouts. See the Dave Castro video on this topic. NO AMRAP's on the Main Page CrossFit.com or in Affiliates? Anyone saying this is really not paying very close attention, at least as far as my 6+ years of .com CrossFitting goes. Change in Games format? Didn't we do all AMRAP's last year in 11.1-5?

Think about what the Open is designed to do: allow the greatest possible participation while also providing the greatest amount of fairness, and not failing to identify someone who is good enough to make it to regionals.

Participation: these are classic CrossFit movements that we see on a weekly basis on CrossFit.com. Not everyone can do all of them (I do not have a muscle-up for example), but they are presented in an order where the tougher movement (or heavier weight) is downstream in the WOD so that one is not disqualified, and the ability to do harder movements or heavier weights is what separates the athletes in the rankings.

Fairness: in the 5 years of prior CrossFit Games we have learned as a movement that judging is hard. What Dave and Tony (and Boz) have done is 1) simplify the judging 2) make the standards uniform and 3) choose both movements and formats that make it easy to compare individuals across the globe. This evolves, too. See for example the new requirement to open the hips while standing with both feet on the box at the top of a box jump.

Format: to read anything into the Open format other than that this particular format (AMRAP) removes the vast majority of timing issues, and makes video review more palatable is simply to be looking for a problem or an issue. Imagine 12.3 as a Rounds For Time format; I'd still be doing the overheads at 115# today. Can you imagine trying to budget the time necessary to do the judging at HQ if they offered RFT rather than AMRAP?

The programming thus far for the CrossFit Open 2012 has been nothing short of brilliant, and this is coming from someone who is being culled from the herd. We'll likely see classic CrossFit of all shapes and sizes at the Regionals (where real live judges who are supervised by HQ will do the judging and timing), and I imaging we'll see heavier weights, too.

There's a rhyme to the reason here.

Comment #84 - Posted by: bingo at March 15, 2012 1:13 PM

did "Jack"

Comment #85 - Posted by: Duncansm at March 15, 2012 1:36 PM

As rx'd, 0 rounds + 7 Muscle-Ups (247 reps).

Got through the "Karen" portion of this in 7:30 or so - pacing this a bit so that I had something left. I re-did 4 questionable wall ball reps. Started DUs with 4 minutes to go, and got through them in three big chunks - pretty happy with that. Another 30 seconds of rest, and then on to the muscle-ups. 7 reps, all singles - didn't have much left at this point. Only one more workout to go!

Comment #86 - Posted by: Mel 38/m/5'10"/175 at March 15, 2012 1:37 PM

in filter, as rx'd, 0 rounds + 7 Muscle-Ups (247 reps)

Comment #87 - Posted by: Mel 38/m/5'10"/175 at March 15, 2012 1:37 PM

0 rounds. 216 (150 wallballs + 66 double unders) reps rx'd.

Comment #88 - Posted by: J.Wood at March 15, 2012 1:50 PM

44/m/176cm/72kg

Did 150 Wall ball shots in 10:06 (no PR). Couldn't continue because my jump rope broke during the warm-up. Might have just made through the double unders.

In the evening I did 90 DUs and 30 MUs for time in 9:19

Comment #89 - Posted by: Memuc at March 15, 2012 1:52 PM

holy crap, 0 rds 133 reps 88 shots, 30 vert jumps, 15 muscle ups (split it up into 3 iterations of 50 shots, 30 vertical jumps, 10 muscle ups)

went on to complete 1 round in 26:05 crazy workout!

Comment #90 - Posted by: ben at March 15, 2012 1:57 PM

0 rounds, 57 DU's as RX'd

207 reps

Comment #91 - Posted by: Brat M/26/5'7/150 at March 15, 2012 1:59 PM

Got a guy in CA by the name of Jason Martin who is going to post a score using this method for wall balls. Correct me if I'm wrong, but this is a blatant violation of the unusual movement clause, right? http://www.youtube.com/watch?v=hWv9KBEfHj8

Comment #92 - Posted by: Matt Vorwald at March 15, 2012 1:59 PM

249 reps

150 thrusters with 20lb dumbells (thruster sub)
90 lateral tuck jumps over dumbell (DU sub)
9 ring muscle ups (rx'd)

Comment #93 - Posted by: Sheldon N (M/34/6'/183) at March 15, 2012 2:14 PM

42/m/185
sub 3/3 pulls/dips

0 rounds + 33 pullups/ 33 dips = 11
150+90+11
251 reps

Comment #94 - Posted by: JackM at March 15, 2012 2:28 PM

subbed 14# ball
bar muscle ups

243 reps.

And it took me 3 minute to do the 3...

Comment #95 - Posted by: texinma (m/43/5'7/148) at March 15, 2012 2:42 PM

Just started Crossfit - Loving it.

150 Wall Ball Shots - 7 Mins 02 Seconds
270 Normal Skips (I can't do Double Unders consistantly enough yet) - 2 Mins 03 Seconds.
50 Sets (3 x Heaves, 3 x Dips) - Can't do a muscle up yet - 31 Mins 05 Seconds

Comment #96 - Posted by: Callum at March 15, 2012 2:43 PM

241

Comment #97 - Posted by: Grant F. at March 15, 2012 3:32 PM

150 Wall ball. 90 of them with a 25 pound ball and 60 with a 15 pound ball.
100 jumping jacks because I don't have a jump rope and neither does my gym (weird).
9 muscle ups on the bar.

total: 259 reps.

Comment #98 - Posted by: Chris M/26/188/73" at March 15, 2012 3:57 PM

no rope available.
25lb airball x150, 14x MU (5/5/4)
Garage, then jogged 1mile to sign/back with Mia on bike.

Comment #99 - Posted by: Ajax at March 15, 2012 4:20 PM

age 22 bw 170

0 rounds + 11 muscle-ups

a couple notes: none of my muscle ups would've counted because i didn't get full extension on bottom. close, but can't get there quite yet. wallballs were split up pretty good. sets of 20 and 10 for the most part. double unders were great! i watched Carl Paoli's video before doing this. I did 60 straight, took a quick break on purpose, then finished out the last 30 unbroken. i just wish K Star would've posted his video earlier. my quads are absolutely fried!

Comment #100 - Posted by: Chris S at March 15, 2012 4:28 PM

0 rounds + 35 DUs

Comment #101 - Posted by: Kyle A. at March 15, 2012 4:29 PM

40M/5'10"/167#

W/U: single-unders, 100x.

As Rx: 241 (one MU).

C/D: skipped.

Had well over 2:00 left on the clock for the MUs, but could only get one. Didn't have much left in me. Kept failing.

Comment #102 - Posted by: rjf (Since 07-20-07. WOD no. 1207) at March 15, 2012 4:31 PM

4 muscle ups

244 total rx

Comment #103 - Posted by: Raph at March 15, 2012 4:41 PM

240 reps. Attempted 2 muscle ups and failed at the time.
M/23/190

Comment #104 - Posted by: AJ at March 15, 2012 4:47 PM

0 rounds + 70 double-unders (220 reps).

Comment #105 - Posted by: David at March 15, 2012 4:50 PM

33yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips, 7 HSPU per round

As rx'd: 150 wall balls only
Foam roll after

Comment #106 - Posted by: Sesoku at March 15, 2012 4:56 PM

As rxd
248

Comment #107 - Posted by: Jonblaze at March 15, 2012 5:01 PM

M/22/5'10"/162

Did 150 wall ball shots with 13.2lb (6kg) ball
90 Tuck jumps, didn't have a rope
and 3 muscle up progressions
for 243 reps.

Tough... very tough

Comment #108 - Posted by: Chris C at March 15, 2012 5:17 PM

12 MINUTES
150 wall ball 10' 16#(biggest @ gym)
126SU/2= 63

213

Comment #109 - Posted by: STDBG M44/6'/196 at March 15, 2012 5:20 PM

Because I subbed muscle ups for pullups + dips, I just did 1 full round and timed myself. I also subbed wall balls for bar thrusters. 34:50 Killer WO

Comment #110 - Posted by: Aaron at March 15, 2012 5:21 PM

248 reps as rxd

Comment #111 - Posted by: aermio m/33/5'7"/155 at March 15, 2012 5:58 PM

1 round + 15 tired seconds. So glad I got through it. Subbed pullup+dip for muscle up. Still can't do those mothers..

Comment #112 - Posted by: Ryan C. Moon at March 15, 2012 6:02 PM

245 reps as rx'd. May try this again before I submit my score for the games.

Comment #113 - Posted by: Kurt M/38/190lb. at March 15, 2012 6:14 PM

0 rounds + 10 MU's = 250 reps

Comment #114 - Posted by: B. Rhaly at March 15, 2012 6:33 PM

Rx'd 0 rounds + 6 MU's = 246 reps. Great WOD.

Comment #115 - Posted by: Jake Higginbotham at March 15, 2012 6:39 PM

Scaled and mashed with a 2k row to honor Jerry...

9 min AMRAP of:

75 WBS 12#, 90 su, 30 L-sit Gravitron + 60# pullups

1 round + 46 WBS = 241 reps

+ 2k Row (7:55) = 17.24, with 30 secs transition / rest before row

w/u - 30 sec Samson, 5x el-feet pushups, scap pushups, sit, dip; 10x WBS, SU, M'up progressions (then someone took over Smith bar...so I switched to pullups)

c/d - 500m easy row, 2x10 1-arm floor press 25# DB, 2x15 30# reverse-curl wrists

Lots of rest days lately to let left hip pull heal; elbows feeling better and better.

Trying to include more cooldown time and eat a meal within 30 mins of WOD, both per KStar mobwod -- seem to be helping.

Comment #116 - Posted by: matt h 50 180# 5'11" 1mar2011 at March 15, 2012 6:42 PM

150 wall ball shots with 10# ball
153 single/Us jump rope

Comment #117 - Posted by: LisaCFSF at March 15, 2012 6:43 PM

150 wallball shots
90 DUs

Did the wall ball shots with a 15-lb medicine ball.

Comment #118 - Posted by: georgecole3 at March 15, 2012 7:03 PM

AMRAP 50 WB/ 30 DU/ 10 MU in 12 mins
Will do Games version on saturday, this was a great warmup version.
Brock 1 round, +43 WB's
Sebastian 1 round, +9MU's
Brilliant workout programming can't wait for Saturday

Comment #119 - Posted by: sebastian m/43/180/6'2" at March 15, 2012 7:19 PM

159

Comment #120 - Posted by: ChadB at March 15, 2012 7:23 PM

3

Comment #121 - Posted by: Tim S at March 15, 2012 7:28 PM

When watching these videos can we see slow motion action shots to enphasize correct form?

Comment #122 - Posted by: Geno at March 15, 2012 7:31 PM

m/26/6'2"/227
240- 150wbs;90du;0mu not a chance in hell not even close tried for a full min and couldnt get all the way up.

Comment #123 - Posted by: Erick Rider at March 15, 2012 7:57 PM

33 yom, 190 lbs


160 reps

subbed barbell thrusters for wall ball

Comment #124 - Posted by: Jeff Weltmer at March 15, 2012 8:01 PM

As Rx 211 reps. I will be doing this again on Saturday.

Comment #125 - Posted by: Jose S.(m/31/5'5"/145 at March 15, 2012 8:38 PM

Holy Khalipa! 298 reps?!!

Comment #126 - Posted by: Jon I at March 15, 2012 8:44 PM

0 rounds + 42 DUs (my nemesis still)

Comment #127 - Posted by: Todd at March 15, 2012 8:59 PM

M/40/190

100 Wall Balls (20lb)
60 DU
20 MU (Sub Chest to bar and ring dip)

21:00

Bulging C6 has weakened my arms. I no longer have ring dips. Did jumps and negatives.

Comment #128 - Posted by: Scott Andresen at March 15, 2012 9:07 PM

36/M/6'00/182

75 burpees (Day 75/100)

12.4:
242

Comment #129 - Posted by: Dan D. at March 15, 2012 9:38 PM

100 wall balls 14 lb ball at 8' target ( shoulder still hurts, recovering)

81 double unders

Comment #130 - Posted by: Ape teach at March 15, 2012 10:01 PM

150 WBs + 45 Knee tucks. I felt I needed to finished the workout out of principle. Completed at 18:56.

Comment #131 - Posted by: 513climber at March 15, 2012 10:02 PM

150 dumbbell thrusters w/ single 17.5kg db
9 double unders

Comment #132 - Posted by: Brett (M/23/188cm/77kg) at March 15, 2012 11:38 PM

m/43/5'6"/150

25# ball

150 WBs+40 Double unders

last "karen" was 14:04 so quite proud of success.

Comment #133 - Posted by: duane at March 16, 2012 3:31 AM

F/41/5'6"/150

14# ball to 9'

0 rounds + 21 DU's

171 reps

Comment #134 - Posted by: mom to five at March 16, 2012 3:42 AM

0 rounds 240 reps - 0 muscle ups
subbed 20 lb dumbbell thrusters for wb shots

Comment #135 - Posted by: Stuart at March 16, 2012 3:54 AM

M/28/170
150 45 pound Thrusters
90 Double-unders
30 Pull-ups
1 round

Comment #136 - Posted by: AndrewT at March 16, 2012 5:18 AM

I subbed 45# thrusters for "Karen", then got 67 Double Unders which was cool. I was hoping for all 90, but not bad for a goof-ball who just started linking up DUs a couple weeks ago.

Comment #137 - Posted by: Daniel Murdock m/40/74"/205# CF start-date 2/10/11 at March 16, 2012 5:28 AM

I only did 120 wallball accidentally.
120 wallball
90 DU
9 MU

In retrospect I'm glad I only did 120 wallball because if I had gone for 150 I may not have got to do any DU or MU.

Comment #138 - Posted by: James M/29/5'7"/155 at March 16, 2012 6:34 AM

150 WB + 23 DU= 173 reps as RX'd

Comment #139 - Posted by: Edwards M/15/5'11/178 at March 16, 2012 6:48 AM

210 total: 130 WB, 60 Double Und (4 count single jump), and 20 PU

Comment #140 - Posted by: holmes11b at March 16, 2012 6:49 AM

O rnds + 1 m-up, need higher place to hang rings, have to start w/ knees bent, very hard to kip.

Comment #141 - Posted by: Blong M/33/71"/205 at March 16, 2012 7:37 AM

12:00
150
20# Dumbell Thrusters in 11:48
Then
25 Double Unders

Comment #142 - Posted by: dyagg at March 16, 2012 7:40 AM

0 rounds + 5 MUs (245 reps).

Comment #143 - Posted by: Kyle Bisceglie 45/m/5'10"/180 at March 16, 2012 8:03 AM

20 DUs Rx'd

Comment #144 - Posted by: JK m/28/210/5'10 at March 16, 2012 8:24 AM

M/28/6'0"/202lbs

251 rx'd

Comment #145 - Posted by: Kaplan at March 16, 2012 9:57 AM

150 WB, 73 DU
Had to use 10 kg or 16#, so I chose the latter cuz I wouldn't have made enough WB reps.

Comment #146 - Posted by: Herr Kommandant at March 16, 2012 11:32 AM

240 reps with 45lb thrusters.
Stations were spread out too much, so I would have gotten a few MUs if I did this WOD all in one spot. DUs were surprisingly unbroken, thrusters were ok.

Comment #147 - Posted by: Magnus 26/5'8"/160-165 at March 16, 2012 11:43 AM

M/27/170/5'8"

As RX'd:

150 Wall Balls
90 Double Unders
6 Muscle Ups

Total: 0 rds + 246 reps

Got through the wall balls a lot faster than expected, did sets of 3-5 of DUs, and powered through to get the couple of muscle ups

Comment #148 - Posted by: Eric Robles at March 16, 2012 2:02 PM

40 lb goblet squat thrusters
90 double unders
30 ring dips
30 pull ups
=250

Comment #149 - Posted by: Paul Daniel m/28/6'2/195 at March 16, 2012 2:27 PM

My 2nd WOD.

m/36/5'8"/136#

Cut reps in half since the more experienced people were having trouble finishing. Only had access to a 10lb ball and sub'ed dip+pu for muscle ups.

Did 75wb, 45du, 15dip+pu, 75wb.

Comment #150 - Posted by: balaguru at March 16, 2012 5:36 PM

182.
Got wall balls done with 2:00 minutes left. DU need work. I was gassed and was only getting sets of 3-6.

150 wall balls is a 150 wall balls. There's no shortcut or way around that mountain.

Comment #151 - Posted by: Kyle M. at March 16, 2012 5:40 PM

M/52/153/1-1-06

130

150 in 14:16 PR

Turns out I have never done "Karen" with a 20# WB. PR was 12:47 with a 14# ball.

Did 90 DU ~1hr later in about 4:00.

Comment #152 - Posted by: bingo at March 16, 2012 5:54 PM

150 WB + 1 DU m/51/165 lbs

Comment #153 - Posted by: BB at March 16, 2012 6:11 PM

0 rounds + 59 wallballs

Comment #154 - Posted by: myles456 at March 16, 2012 7:37 PM

151 reps

M/34/5'9"/225

Comment #155 - Posted by: Bill Hunter at March 16, 2012 9:28 PM

130 reps with 20# db thrusters. 12 min.
Then completed workout. 26:50.
Sub muscle ups with dips+pullups

Comment #156 - Posted by: JT m/38/5'10"/175 at March 16, 2012 11:04 PM

224 reps - spewing - wanted to get a crack at the muscle ups....

Comment #157 - Posted by: DPL at March 16, 2012 11:05 PM

244 reps.

Comment #158 - Posted by: Xman at March 17, 2012 4:55 AM

240 reps

Comment #159 - Posted by: Cheeto m/29/138/5'7" at March 17, 2012 6:49 AM

Had to scale this one.

100 Wall ball
50 DU
ended up with 36 pullups and 36 dips.

was completely gassed...

M/39/220lbs/5'10"

FOB Connolly Afghanistan

Comment #160 - Posted by: 1SG at March 17, 2012 8:49 AM


sub thrusters with 45lb bar for wall ball/actually did double unders instead of sub tuck jumps.Hate dus

Did it twice best was:
205 reps

Comment #161 - Posted by: Kevin McClellan 50/195 at March 17, 2012 11:16 AM

145 wall ball at 12 min

WB was my goat I guess.

Did 5 more wall ball, 30 DU, 10 bar muscle ups.

Comment #162 - Posted by: Crossfit Chris at March 17, 2012 3:00 PM

12:58 didn't do well and wasn't going to post (shouldn't matter, only trying to beat myself); wanted to finish WB (had to sub thrusters w/ bar at globo)

Comment #163 - Posted by: RussA at March 17, 2012 5:15 PM

150 on the nose at 12:00. Was hoping to get a few DU but just didn't happen.

Comment #164 - Posted by: brett_from_wylie at March 17, 2012 7:10 PM

Brock 217
Sebastian 245
Got crushed. Finished out MU's for 1 full round

Comment #165 - Posted by: sebastian m/43/180/6'2" at March 17, 2012 7:20 PM

As RXed at Crossfit Zurich on Saturday. Finished the wallball at ~6 minutes, another two minutes for the double-unders, and in the 4 minutes left I got 17 muscle-ups. Too tired to do them fast, after linking two in a row to begin I had to do them 1 at a time. Need to work on that endurance.

Comment #166 - Posted by: Torrey Hoffman at March 18, 2012 5:30 AM

2012-03-18: WBs and skips in 12:38. Finished with 50 MUs. 

Comment #167 - Posted by: gs at March 18, 2012 8:13 AM

150 WB, 90 DU, 3 MU (got called for missed lock-out on 4th)

Comment #168 - Posted by: Jetté 42/M/5'11"/170 at March 18, 2012 8:20 AM

218 reps (took 28' to get 1 round)

Comment #169 - Posted by: mlt at March 18, 2012 10:34 AM

150 wallballs
41 doubleunders

Comment #170 - Posted by: AGL at March 18, 2012 12:04 PM

M/34/6'3"/200

252... this WOD hurt my legs... badly

Comment #171 - Posted by: Ben S at March 18, 2012 12:53 PM

m/38/5'9/182
WU.
242 reps.
Wall balls took way too long. I think about 8:40. Double unders not bad, but not much time for muscle ups since wall balls were so slow.

Comment #172 - Posted by: jrm at March 18, 2012 6:08 PM

sub for double unders is 200 singles.
banded muscle ups
work divided among partners for mom's club

Lynn 1 round (10# ball/singles/black band pullup)
Anita 0 + 19 pullups - rx'd
Meghan 0 + 13 pullups - rx'd
Mrs Carey/Mama V 1 + 124 wallballs (10/s/g)
Barb/Crystal 1 + 95 wallballs (6/s/g-ring)
Mr. Carey/Mrs. Pip 1 + 130 10/s/g)

Emma 0 rounds + 8 mu (blue band) - rx'd
Murley 0 + 6 mu (b) rx'd
Sydni 0 + 67 du as rx'd
Abby 0 + 31 du (10 lb)
Bubs 0 + 33 du (10 lb)
Frankie 0 + 3 pu (10)

Comment #173 - Posted by: Chris S at March 19, 2012 8:56 AM

144 wall balls in the allotted time.

Finished the 90 double-unders 7:08 later, for a 19:08 total. No rings at my (office) gym, so I couldn't have done those anyway.

Disappointed in my performance.

Comment #174 - Posted by: Michael 5'9"/175#/49yo at March 19, 2012 11:07 AM

Did 150 wall balls
67 double unders

217 reps

Comment #175 - Posted by: al deezy at March 19, 2012 2:47 PM

145 reps. (5 muscle ups)

Comment #176 - Posted by: Brian 5'9"/182/30/M at March 20, 2012 5:43 AM

M/ 38/5'10"/187

12 min
150 WB
88 D.U. then my jump rope handle snapped off

weird.

Comment #177 - Posted by: Rholl at March 20, 2012 7:01 AM

150 web
90 du
24 assisted mu
24:30
150 web in 12 min

Comment #178 - Posted by: Johnh 43/205 at March 20, 2012 9:55 AM

243 reps (did all WBs and all DUs, and managed to squeeze in 3 pullups at the very end)

That was intense. My quads are shaking.

Comment #179 - Posted by: Saam at March 20, 2012 3:59 PM

completed 258 reps

Comment #180 - Posted by: MarcusG 30 5'9" 160 at March 20, 2012 5:31 PM

230 reps rx'd

Comment #181 - Posted by: Jeff Quattlebaum at March 21, 2012 12:05 PM

1 MU = 241

Comment #182 - Posted by: B-Mo at March 21, 2012 12:56 PM

50/M/180
Wallball 6 lbs
75
DU's
45
pulls/dips
15

2 rounds
18:41

Comment #183 - Posted by: IBZIM at March 21, 2012 3:06 PM

M/35/5'4"/145lbs
As RX'd
246 reps

Comment #184 - Posted by: Matt Burritt at March 21, 2012 4:59 PM

M/37/5'8/185

241

Comment #185 - Posted by: shawn at March 22, 2012 7:05 AM

M/26/166

222

Comment #186 - Posted by: Y. Zhou at March 22, 2012 5:40 PM

150 wallballs
53 double unders

Comment #187 - Posted by: Nate 40yr/185/6' at March 23, 2012 8:58 AM

158

Comment #188 - Posted by: dsm19 M / 33 / 6'0 / 210 at March 24, 2012 7:02 AM

Lynn 1 round (10# ball/singles/black band pullup)
Anita 0 + 19 pullups - rx'd
Meghan 0 + 13 pullups - rx'd
Mrs Carey/Mama V 1 + 124 wallballs (10/s/g)
Barb/Crystal 1 + 95 wallballs (6/s/g-ring)
Mr. Carey/Mrs. Pip 1 + 130 10/s/g)

Emma 0 rounds + 8 mu (blue band) - rx'd
Murley 0 + 6 mu (b) rx'd
Sydni 0 + 67 du as rx'd
Abby 0 + 31 du (10 lb)
Bubs 0 + 33 du (10 lb)
Frankie 0 + 3 pu (10)

Comment #189 - Posted by: BFCC at March 24, 2012 8:26 AM

186

Comment #190 - Posted by: cort at March 24, 2012 2:25 PM

200 reps. 14# ball and 20# vest.

Comment #191 - Posted by: JonNYC 43/M/175/5'11 at March 24, 2012 3:17 PM

150 WB, 90 DU, 8 MU for 248 total

Comment #192 - Posted by: fathertyme 33/m/6'/170# at March 24, 2012 7:11 PM

150 WB, 90 DU's, and 30 MU attempts....only completed 3. So 243 reps. YIKES!!!

Comment #193 - Posted by: Joe J. at March 26, 2012 6:36 AM

251

Comment #194 - Posted by: therozfather at March 26, 2012 9:00 AM

Great video on how to perform the various versions of the muscle up!!

Comment #195 - Posted by: Zach man at March 26, 2012 10:58 AM

240 reps

Comment #196 - Posted by: Pacers at March 26, 2012 8:31 PM

50 DUs. 14# ball with 20# vest.

Comment #197 - Posted by: JonNYC 43/175/5'11" xfit since 6/08 at March 27, 2012 9:23 AM

no MU's available yet...waiting on pullup bar

10:42 total time on wallball and du's

7:45 wallball (pr)
3:57 on du's

will have to redo when equip gets to home gym

Comment #198 - Posted by: MikeyPaul - M/30/5'8"/170 at March 28, 2012 5:56 PM

23 wall balls.

Comment #199 - Posted by: nsb at March 28, 2012 7:31 PM

WOD for 3/15/12

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall ball shots, 20 pound ball - subbed 20lb DB thrusters
90 Double-unders - only did 65
30 Muscle-ups - didn't get to these

0 rds + 65 double unders (215 reps)

Comment #200 - Posted by: TZ at March 29, 2012 11:35 AM

150 Wall Ball Shots

Comment #201 - Posted by: Jeff Gebbie at April 2, 2012 6:50 PM

0 rounds + 10 muscle-ups (250 reps)

Comment #202 - Posted by: Kevin: M/190/6'/40 at April 3, 2012 1:00 PM

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 tuck jumps
30 Muscle-ups

220 reps (150 wall ball shots, 70 tuck jumps)

Comment #203 - Posted by: Dan at April 4, 2012 3:43 PM

13 muscle ups (253 reps)
Used 23 lb ball and subbed bar muscle ups

Comment #204 - Posted by: Mik at April 22, 2012 1:05 AM

242 reps (2 MU)
sub 35lb db thruster
scale MU progression (feet on ground until dip)
21:51 completed WOD

Comment #205 - Posted by: zenoperegrinus at April 26, 2012 5:33 AM

0 rounds + 6 double-unders

Comment #206 - Posted by: Manchild at May 22, 2012 11:17 AM

150 WB, 11:50 but not enough time to start DUs

Comment #207 - Posted by: Doug at August 21, 2012 12:31 PM

205 reps (0 rounds + 55 double-unders)

150 Wall ball shots, 14 pound ball
55 Double-unders
0 Muscle-ups

Comment #208 - Posted by: Rob S at February 8, 2013 4:35 PM
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