WOD


DEADLIFT  =  FIND ONE REP MAX


3 ROUNDS


SNATCH GRIP DEADLIFT  =  BODYWEIGHT  x  15


LATERAL HURDLE  x  30


RUN  x  400 METERS

WOD


BENCH  =  FIND ONE REP MAX


A.M.R.A.P  x  10


KETTLEBELL SWING  70/53  x  15
AIR SQUAT  x  30
KNEE TO ELBOW  x  15

WOD

SNATCH  =  FIND ONE REP MAX

A.M.R.A.P  x  7

BURPEE PULL-UP

WOD


CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:

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.

WOD

"Elizabeth"

21-15-9 reps of:

Clean 135 pounds
Ring dips

WOD


PRESS  5 - 3 - 3 - 1 - 1 - 1


PULL-UPS  x  40
PUSH PRESS  115/80  x  60
WALKING LUNGES  x  80
DOUBLES  x  100

WOD


OVER HEAD SQUAT  5 - 3 - 3 - 1 - 1 - 1


A.M.R.A.P  x  15

PUSH-UPS  x  25
OVERHEAD SQUAT  155/110  x  7
KETTLEBELL SWING  44/35  x  25

CLICK HERE FOR MOBILITY WOD

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.

"Mr. Joshua"

Five rounds for time of:

Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

WOD

POWER CLEAN  3 - 3 - 3 - 1 - 1  


A.M.R.A.P  x  7 


HANG POWER CLEAN  135/95  x  5
OVER BAR BURPEE  x  5

WOD

FRONT SQUAT  3  x  5

3 ROUNDS

FRONT SQUAT  BODY WEIGHT  x  7

WALL BALL  x  14

ROW  x  300

MUSCLE UP  x  7

CLICK HERE FOR MOBILITY WOD

WOD

CrossFit Games Open 12.3

Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24" box
115 pound Push press, 12 reps
9 Toes-to-bar

WOD

"Annie"

50-40-30-20 and 10 rep rounds of:

Double-unders
Sit-ups

WOD

BENCH PRESS  3  x  5

STONE / ROPE CLIMB LADDER  x  15 MINUTES

STONE SHOULDER PLUS 2 SQUATS  

ROPE CLIMB 

DO ONE STONE AND ONE ROPE CLIMB. THEN DO TWO STONES AND TWO CLIMBS, ETC.

CONTINUE IN THIS FASHION ADDING ONE REP EVERY ROUND UNTIL YOU RUN OUT OF TIME.

WOD

SQUAT  3  x  5

A.M.R.A.P  x  12


KETTLEBELL SWING  70/53  x  10
HANDSTAND PUSH-UPS  x  10
BURPEE  x  10


CLICK HERE FOR MOBILITY WOD