The WOD is the "workout of the day"

9 Min AMRAP

3 Thruster 60kg (45)

5 Chest to Bar pull-ups

7 Kettlebell Swings 32kg (24)

Farewell Kristy! You have been with us since our humble beginnings, and we are honoured that you stuck around so long. Wishing you all the best in your travels and hope you have enjoyed your time with us as much as we have with you. A Killer WOD selection, especially after Saturday's, but a great selection at that.

"Nutts"

For time:

10 Handstand Push-ups

15 Deadlift 115kg

25 Box Jumps 30"

50 Pull-ups

100 Wall Balls 20lb, 10' target

200 Double-Unders

400m run with 20kg plate

Rest Day

12 Min AMRAP

150 Wall balls (20lbs to 10' target), Ladies (14lbs to 9' target)

90 Double-unders

30 Muscle-ups

Get as far as possible in 15 minutes:

1 Squat Clean & Jerk 75kg

10 Double Unders

2 SC&J

20 DU

3 SC&J

30 DU etc

Score is total number of completed Squat Clean & Jerk reps.

5 Rounds for Time/Load

800m Run

3 min rest. Use this time to find your best weighted pull-up for 3 reps. 

Record total time (including 5x3 min rests) and your best 5 attempts for weighted pull-ups.

Deadlift 

2-2-2-2-2-2-2-2-2-2

For time

25 Handstand push-ups

50 Toes-to-bar

Run 800 meters

35kg Push press, 75 reps

150 Double-unders

5 Rounds for Time

15 Bar Facing Burpees

10 Front Squat 60kg (40)

Bar starts from the ground

Rest Day

Something to think about for tomorrow's wod...

Crossfit Games Open 12.3

18 Min AMRAP

15 Box Jumps 24" (20)

12 Push Press 52.5kg (35)

9 Toes to Bar

Snatch Balance

3-3-3-3-3-3-3

15 Min AMRAP

5 Handstand Push Up

200m Run

10 Deadlift 80kg (60)

TRUCK WOD

For Time

10-9-8-7-6-5-4-3-2-1

Sumo-deadlift High-pull 40kg (30)

Chest to bar Pull-up

Ground to Overhead, any way (power snatch, clean and jerk, snatch etc) 40kg

Back Squat 

3-3-3

Push Jerk 

3-3-3

Rest Day

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 (45) pound Snatch, 30 reps
135 (75) pound Snatch, 30 reps
165 (100) pound Snatch, 30 reps
210 (120) pound Snatch, as many reps as possible

Tabata Something Else

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals.

For Time

40 Wall Balls 9kg (6)

20 Ring Dips

30 Wall Balls

15 Ring Dips

20 Wall Balls

10 Ring Dips

Interesting news, Mikko Salo (below) and Josh Bridges will not be competing this year in the games, due to injury and deployment with armed services, respectively.

Deadlift

5-5-5-5-5

Reps must be touch and go, 'slack' cannot be removed from the bar at the bottom of each rep.

"Lynne with Strict Press"

5 rounds for max reps

3/4 Bodyweight Strict Press

Pullups

With a continuously running clock, for time:

5x400m Run

3 mins rest between each run. 

As soon as you complete your final run, check the clock and complete max double unders in 2 minutes.

Score is total time, including 2 mins for double unders, and your number of double unders.

Rest Day

A Pretty blurry action shot of games wod 12.1!

Crossfit Games Regional 12.1

7 Min AMRAP

Burpee

Both hands must touch target 6 inches above the reach of the athlete

Power Clean

5-5-5-5-5

Reps must be 'touch-and-go', done as five continuous reps, not as five singles.

For Time

100 Pull-ups

100 Kettlebell Swings 24kg (16)

100 Double Unders

100 OH Squats 40kg (30)

First WOD of the 2012 Reebok Crossfit Games announced at 11am today!

5 Rounds for Time

400m Run

15 Burpees

15 SDHP 32kg (24)

15 Hand Release Push-Ups

Front Squat

5-5-5

Finisher

10 Min AMRAP

10 Push Press 60kg

10 Toes to Bar

"Amanda"

9-7-5

Muscle-Up

Snatch 60kg (40)