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General Fitness 02.21.14

20
Feb

General Fitness 02.21.14

Yes its 30 min long, but if you have time watch it. 
“They’re all going to have 300-lb. snatches, they’re all going to have 600-lb. deadlifts, they’re all going to run sub-5 (minute) miles, they’re all going to have sub-2:15 Frans.”—Dave Castro, on the future of CrossFit Games athletes
 
 
Prep Work
2 Sets of
Duck Walk
Table top stretch
Sampson Stretch
 
Strength
Back Squat
3X3 At 70% of 1Rm
 
WOD
From the 2012 Crossfit Open 12.3
18 Min AMRAP
15 Box jumps, 24/20
12 Push Press 115/75
9 Toes-to-bar
 
ACC Work
3X10 Ring rows
3 Second pause at the top
 
Cool Down
Mobility-15 MinPost results to comments

21 Responses

  1. Dirk B

    6rds +27.9 ( Marcos said time right before my first t2b hit.). I took my longest break between box jumps n press. All presses unbroken though. Gotta love these open style wods.

  2. Trish

    Great WOD! It was hard but I enjoyed the torture! 6 rounds-15box jumps. I jumped the whole time yay! Rowed 2000m just because I wanted to. 🙂

  3. Bg

    Luv Me some
    Open WODs …
    1st round I did 15 push press because I wasn’t paying attention 🙂
    Total rounds 5 plus 15 box jumps plus 8 push press.
    OT was 50 sit ups:)
    Over all great week and happy Friday!!!

  4. Irina

    5 rnds+box jumps+6 push presses. 65#, 20 in box.
    Those push presses kill me.
    This WOD was super fun. Good class. Throw more of those open WODs at me.

  5. Will Bradford

    Strength used 225 on my squat deloading.
    WOD 5 rounds and 27 reps.
    Did combo of jump up step down and step up step down and 95lbs on push press felt good trying to build that strength in my shoulders. Getting closer to completing T2B got knees to armpit with a good beat swing…makin progress!!

  6. RachelGarza

    Really great wod!
    Competitive:
    105# 80% for back squat
    The modification for wod:
    was k2e and 150 singles and 65# for the over head push press.
    I was a sweaty mess!!

  7. Tiffany

    Used 135lbs for back squat 3×3
    WOD: 4 RDS + 27 used 75lbs for push press. 20′ box for jumps
    Toes to bar still not very good. Able to do box jumps with step down through all rds. Broke up push press into 2 sets on the 3rd and 4th rd.

  8. Squat 225# 3×3, felt heavier than expected, go figure, first time squatting in 2 months.

    WOD: 4 Rds + 12 – 20″ box jumps/steps ~50/50 split, 115# on the press, and beat swings. Great workout.

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