It’s Bittersweet…

It’s a bittersweet time.  For the last month we have been enjoying the worldwide competition of the 2012 CrossFit Games Open.  Every Friday at CrossFit Merge, we’ve all gathered and pondered on the best techniques to tackle each WOD.  We’ve all shared in the burpees, push presses, box jumps, snatches, wall balls and oh so many more.  We’ve all grown closer together because of it, we’ve all become better athletes because of it.  As we approach the end of this awesome, competitive time, we all get to share in one more killer workout.  Come join us this Friday at 6:30 pm for the last and final  WOD of the 2012 CrossFit Games Open.  And 12.5 is:

MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
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.

WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 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.

So how do you feel about this last WOD? Which one has been your favorite? Share with us your thoughts in the comments section 🙂 

Wednesday’s Intermediate Skill:

Push Press

3 – 3 – 3 – 3 – 3

After each set of presses, 3 pull-ups on the rings, working the progression of chin to rings, chest to rings, then stomach to rings.

Workout of the Day (WOD): 
For time:
10 muscle-ups*
100 push presses (75# for men/53# for women)
1000 meter row
 
*Sub 30 pull-ups and 30 dips for 10 muscle-ups

Beginner’s Skill

Deadlift
 
3 – 3 – 3 – 3 – 3
 
Workout of the Day (WOD)
12 minute AMRAP of:
12 box jumps
9 kettlebell swings
6 push-ups

Power Hour
 
Perform max reps of front squats at the following weights:
 
185#/123#
 
135#/93#
 
95#/63#
 
Rest as needed between the sets.  Score total reps at each weight.  Take the weight from a rack.

Tabata deadlifts (225#/155#).  Score the lowest number in each interval.

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One response to “It’s Bittersweet…

  • Bryce

    Thursday’s WOD

    In teams of 2, 30 minute AMRAP of:

    5 up downs aka bend and thrusts. Basically a burpee minus the chest down and the jump and clap
    7 front squats (use a single dumbbell)
    9 sit-ups

    One person completes the above reps while the other rests. One round is complete when both go through the above reps. After 5 rounds, both athletes run 100 meters together.

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