Workout #1
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Workout #2
21-15-9 reps of:
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Jason Khalipa talks strategy and the mental game, competition history and proving himself.
Workout #1
2 rounds of:
Rest as needed between rounds.
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Workout #2
Complete as many rounds and reps as possible in 15 minutes of:
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Workout #1
5 rounds of:
Rest as needed between rounds.
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Workout #2
” 7′s “
AMRAP in 7 min:
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“Accommodating Resistance” with Shane Sweatt and Laura Phelps-Sweatt CrossFit Journal preview video [wmv] [mov]
WOD 21-15-9 reps for time of: 225 pound Back squat, 2 pood Kettlebell swing with CrossFit Ranch Salinas Valley – video [wmv] [mov] [HD mov]
Workout #1
Complete as many rounds and reps as possible in 20 minutes of:
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Workout #2
“8 x 30 Interval Mash-up”
30 secs work/10 secs rest, alternating between the two exercises for a total of 16 intervals, lowest rep count for Burpee interval is the score for that exercise.
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Workout #1
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Workout #2
“Diane”
21-15-9 reps of:
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CrossFit Tour workout video with Dave Castro – video [wmv] [mov] [HD mov]
WOD ”Diane” with CrossFit Iron City – video [wmv] [mov] [HD mov]
WOD Overhead Squat 3-3-3-3-3 reps with Chad Vaughn and Wes Kimball - video [wmv] [mov] [HD mov]
Rest Day
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.
For a downloadable PDF of the workout, click here.
CrossFit Games Open 12.5 workout instructions – video [wmv] [mov] [HD mov]
Jason Khalipa 155 reps, Neal Maddox 146 reps, Kristan Clever 137 reps (65lbs).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.
Compare to 110427 and last year’s Open.
Workout #1
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Workout #2
3 rounds of:
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CrossFit Games Update: Open Week 4.
“Efficiency Tips: Pull-ups” with Chris Spealler video [wmv] [mov] [HD mov]
Workout video demo with Neal Maddox – video [wmv] [mov] [HD mov]
Time Change: tonight the games 12.5 will start @ 1900
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Workout #1
Five rounds of:
In this workout you move from each of 3 stations after a minute.The clock does not reset or stop between exercises. This is a 3-minute round from which a 1-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.
Add your points for each round and post them to comments.
Workout #2
“Tabata Mash-up”
20 secs work/10 secs rest, alternating between the two exercises for a total of 16 intervals, lowest rep count for any interval is the score for that exercise.
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Workout #1
3 rounds of:
Post time for Row and Run in each round to comments.
Workout #2
For time:
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“Keeping the Goal the Goal” with Matt Swift, CrossFit Journal preview video [wmv] [mov]
“Efficiency Tips: Handstand Push-Ups” with Chris Spealler – video [wmv] [mov]
WOD Five rounds for time of: Turkish Get-up, 45 pound barbell, 21 reps
Run 400 meters with Randal Setzler – video [wmv] [mov] [HD mov]
“Jumping Position, Landing Position” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]
“Rich Froning: Games Prep And Training” – video [wmv] [mov] [HD mov]
WOD 9-6-3 reps for time of: 165 pound Thruster, Muscle-up at the CrossFit Competitor’s Course – video [wmv] [mov] [HD
Seven rounds for time:
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6 rounds of:
Rest as needed between rounds.
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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.
“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]
Workout #1
5 rounds of:
Rest as needed between rounds.
Post load for Thrusters and reps for Box Jumps in each round to comments.
Workout #2
For time:
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