Friday, 16 March 2012

MP CrossFit, south Tulsa's #1 CrossFit

CrossFit Games Workout 12 . 4

MEN - includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20lbs to 10' target)
90 Double-unders
30 Muscle-ups


WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (14lbs to 9' target)
90 Double-unders
30 Muscle-ups


MASTERS MEN - includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20lbs to 9' target)
90 Double-unders
30 Muscle-ups


MASTERS WOMEN - includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (10lbs to 9' target)
90 Double-unders
30 Muscle-ups


Post rounds and reps to comments
Posted by Coach Jimmy at 9:20 PM

14 comments:

  1. AnonymousMarch 16, 2012 at 8:08 AM

    105 12#

    i'm glad i'm 55....

    ReplyDelete
  2. CobyMarch 16, 2012 at 8:36 AM

    66 20#....I'm not sure that I'm glad to be 61

    ReplyDelete
  3. Chad V.March 16, 2012 at 9:49 AM

    150 WBS
    26 DU

    176 total RX

    ReplyDelete
  4. christineMarch 16, 2012 at 9:49 AM

    115
    12# WB

    ReplyDelete
  5. AngieMarch 16, 2012 at 10:48 AM

    83 WBS Rx (wahoo!)

    Jimmy gave me the option of completing "Karen" after the 12 minutes were up...I opted for another day! ;)

    ReplyDelete
  6. Rhonda GMarch 16, 2012 at 12:12 PM

    68 WBS RX

    Oh those DANG Wall Balls!!

    I may try this again...spending a little more time focusing and a little less time yelling at my JUDGE!! Sorry, Erin!!

    Chad, GREAT JOB!! And Angie, too!

    ReplyDelete
  7. cody VetetoMarch 16, 2012 at 12:50 PM

    75wbs
    14lbs

    ReplyDelete
  8. erinMarch 16, 2012 at 3:41 PM

    lol its ok Rhonda this wod gave a bunch of people torrettes today :-)
    well.......... Guess 2012 is not Little E's year for the CF games whilst working on MU before the wod today i took a bit too much of a violent "thru the rings" portion and kept going which resulted in a jacked up shoulder,,,,,,,now i have this sexy arm sling.......why couldn't my stress fracture and asthma and this all have happened at the same time??!!??!!?

    ReplyDelete
  9. JaimeMarch 16, 2012 at 6:11 PM

    I think we all need therapy after this one.
    118 wbs 14 lb
    In my great imagination I got through all the wbs and did du.
    I think I had at least 30 missed reps. That lets me know I haven't been "no repping" myself in the regular wods.
    I did finish the 150 wbs and 90 du after the 12 mins was over AND I got one bar muscle up (like 10 mins later)

    ReplyDelete
  10. Ethan DennisMarch 16, 2012 at 7:04 PM

    125

    ReplyDelete
  11. DannyMarch 16, 2012 at 8:26 PM

    178

    ReplyDelete
  12. Coach JimmyMarch 16, 2012 at 8:41 PM

    150 WBS
    90 DU
    5 MU
    245 total

    My legs are TRASHED! Awesome work today everyone!

    ReplyDelete
  13. JanaMarch 19, 2012 at 9:42 AM

    150 WBS
    34 Double Unders
    184 total

    My quads are toast!

    ReplyDelete

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