Thursday, 22 March, 2012

Warm-up: Row 500 meters or run 400 meters 3 Rounds: 6 Slow Hip extensions 3 Straight leg inch worms 10 Second parallette hold Workout: Seven rounds for time of: 225 pound Deadlift, 7 reps 7 L-pull-ups Graham Holmberg 7:48. Post time to comments.

CrossFit Games Open 12.5 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.