WOD: CrossFit Games Open WOD 12.4
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WOD: 4 rounds for time: (Max = 25:00)
Scaling groups: A: 45/25 B: 95/65 C: Rx
$$: 30 dead hang pull ups, add weight if possible.
Sectional Athlete Optional WOD: 1500m row or Anytime fitness Run, mobilize!
WOD: AMRAP 22:00
$$: 100 Sit Ups or 50 TTB
Sectional Athlete Optional WOD 1: 5 rounds:
Sectional Athlete Optional WOD 2: 4 rounds for time:
WOD 1: AMRAP 15:00
A: 45/25 B: 75/45 C:95/65
Advanced WOD 1: AMRAP 15:00
Notes: For sectionals athletes use 95/65 for weight and focus on perfect technique
WOD 2: 100 Overhead Squats (45/35)
A: PVC B: 75 C: Rx E: 65/45
WOD 12.3 is done!! All our athletes did awesome, check the standings below. The team slid a bit as this was not our most competitive WOD, we went from 2nd overall in the NW to 4th, still a strong position and a very good one with so many great athletes in our part of the country. Remember, you need to submit scores before 5p on Sunday each week!
The Workout 12.3 (Third WOD of the 2012 CF Games) was:
AMRAP 15:00 (as many reps as possible) of:
Aug 23rd-24th - Oregon Summer Games in Bend
Sept 6th - Summer Slammer @ Mcminville Crossfit
Sept 27th - Wodtoberfest @ Crossfit 3-46 Grit
Oct 4th - Oregon Battle of the Boxes @ Crossfit Wilsonville
Wear athletic shoes and apparel. Arrive 10 minutes early and introduce yourself to the other participants, start stretching (as best you know how). There is a basic warm up written on the white board... just start doing that and class will start at about 5 after.
Thanks for reading and we can't wait to see you at CrossFit Salem getting in the best shape of your life in a fun supportive environment!
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