3/23/12 CrossFit Open WOD 12.5

-Written by KC

CrossFit Open WOD 12.5 the final week: Thrusters & Pull Ups of Course!!!

CrossFit AllStar, Waimea, Big Island: This was one of my favorite workouts out of the 5 week CrossFit Open competition. It's all out 7 minutes of pure work. When your mind tells you to stop, the trick is to override the urge and just keep moving!  The endless 'Fran' ladder which was the same ending workout to last years Open competition and at first I wondered why? But of course as I did the workout once, and then twice, I realized it's CrossFit's way of keeping you in check year after year. I totally wanted to beat my last year's score, and I did, by 26 reps!!!

Workout of the Day

Warm Up:

CrossFit Dodgeball

Tabata Double Unders

then:

Every Minute on the Minute for 8 Minutes:

6 Kettlebell Swings

6 Sit Ups

6 Hallow Rocks

WOD:

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.

CrossFit AllStar's results: We had 4 registered athletes, and lots of non-registered athletes did the workouts and will hopefull register next year.