12.13.13 "CFG Open WOD 12.3

December 12, 2013

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FITNESS

Every Friday will be a “Game Day” WOD.
Bring your A-Game Every week.
Some of these weeks will include judging to prepare us for the OPENS!!!

“CFG Open WOD 12.3”
AMRAP 18
15 Games Style Box Jumps (24,20)
12 Push Jerk (115,75)
9 Toe 2 Bars

COMPETITION

Oly
2 Snatch Pulls + 1 Snatch (full)
70%, 75%, 80%, 80%, 80%
–NOT touch and go–reset every rep

Metcon
“CFG Open WOD 12.3”
AMRAP 18
15 Games Style Box Jumps (24,20)
12 Push Jerk (115,75)
9 Toe 2 Bars

–NOT touch and go–reset every rep

EXTRA CREDIT
Strong Shoulder Circuit
1a. High Hang Muscle Snatch (non-dynamic) 3×10
1b. Straight Bar Front Raises (yes like a bodybuilder) 3×10 increase each set
1c. Band Pull aparts 3x15reps

Comments

comments

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  1. Joshua Jordan Reply

    CFG Open WOD 12.3: 4+27 (171 reps) Rx

    • Big Sexy Reply

      Good movement today Josh and very good standards on all the movements.

  2. Big Sexy Reply

    Oly
    2 Snatch Pulls + 1 Snatch (full)
    135, 145, 155, 165, 175, 185 x 2 pulls/failed snatch

    “CFG Open WOD 12.3″ – 9 rnds + 27 = 351 reps Rx (Over 2 rnd improvement from last year)

    EXTRA CREDIT
    Strong Shoulder Circuit
    1a. High Hang Muscle Snatch (non-dynamic) 3×10 – 45#
    1b. Straight Bar Front Raises (yes like a bodybuilder) 3×10 increase each set – 45#
    1c. Band Pull aparts 3x15reps – done

  3. Josh.O Reply

    Oly
    2 snatch pulls+ 1 snatch full 70% 75% 80% 80% 80%= 135, 145, 155, 155, 155

    CFG opens wod 12.3 = 7+4 RX = 256 reps RX (Shoulder to overhead is a pretty big weak spot for me but i pushed through most of it. I also despise box jumps.)

    Strength
    muscle snatches 45#
    straight bar raises 45#
    band pull aparts Red band

  4. Adam Reply

    Another fun one. Good crowd at the 5:30 AM gathering. The Push Presses really start to take their toll in the later rounds.

    5 rounds + 31 = 211 Reps RX

    Great work Josh and Sexy! Those are some sick numbers!

  5. Almen Reply

    12.3 – 201 Rx
    Ooooooooooo Kill em

  6. CC Engine Reply

    165 Reps – 55#, 16″, knees to chest. Not bad for an old lady! Lol 🙂
    Great 430P at CFD wth Coach JesC and Great Crew! Oooh ra! Bam!

  7. scott henriques Reply

    “CFG Opens Game Wod 12.3~~~ 231 reps @ 100#/24″/T2B

  8. Don E Reply

    CFG 12.3 (6 + 10 = 226 reps @ 105#)
    Extra Credit – Done.

  9. Tyler white Reply

    Oly
    2 Snatch Pulls + 1 Snatch (full)
    125#130#145#145#145 then did three full snatches@145#

    “CFG Open WOD 12.3″
    Round 7+19=(271)RX ………six rounds of shoulder to overhead unbroken.

    100 sit ups
    12 x 100 meter sprints @80%

  10. Willhuntforfood Reply

    team rac
    tim 6+27
    andy 6+15
    paul 6+15

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