See you at 28th Street!

IMPORTANT! All of today’s (Sat., March 17th) classes will meet at 44 W. 28th Street location. In addition, NYC Endurance running class will meet at 44 W. 28th Street. 25 W. 26th Street will be closed for the day.

Workout 12.4, 2012 CrossFit Games Open

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (Men: 20# to 10′ target / Women: 14# to 9′ target)
90 Double-unders
30 Muscle-ups

(Click here to read the full workout description, including the specs for the Men’s Masters and Women’s Masters divisions.)

Movement Standards

Wall ball:
In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target.

The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.

Double-under:
This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

Muscle-up:
In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted.

The arms must come to a full lock out (with or without a “false grip”) with the feet off the ground.

The elbows must fully lock out while supporting yourself above the rings.

Additional Notes
This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Please be sure to watch the entire workout instruction video (posted above) for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of wall balls, plus the number of double-unders, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each exercise.

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SCORES MUST BE SUBMITTED BY SUNDAY, MARCH 18th at 5PM PT. CLICK HERE TO SUBMIT SCORE YOURSELF (CFNYC only validates, you must submit the score yourself).

Some great resources to help you prep for 12.4:
Beyond the Whiteboard gets you ready for 12.4
KStarr on 12.4: Save it for the MU’s / Carl Paoli on 12.4/ Outlaw Coach on 12.4

And as we get ready to hit 12.4, let’s wax nostalgic for last Saturday’s 12.3, with these great shots that our in-house photographer (and coach) Eric captured for us:

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Here’s what’s on tap for Sunday’s WOD classes:

A: Clean 12-9-5

B: For Max Reps:
4-Minutes of Rowing (for calories)
Rest 60 seconds
3-Minutes of Kettlebell Swings
(Men: Adv=24 kg, Int=16 kg; Women: Adv=16 kg, Int=12 kg)
Rest 60 seconds
2-Minutes of Back Squat
(Men: Adv=Bodyweight, Int=3/4 BW; Women: Adv=3/4 BW, Int=1/2 BW)
Rest 60 seconds
1-Minute of Shoulder to Overhead (Push Press/Jerk)
(Men: Adv=95 lbs, Int=75 lbs; Women: Adv=65 lbs, Int=55 lbs)

What I posted above was a mistake–it’s what we’ll be doing on Monday. Sunday’s WOD is:

A: Press

B: Three rounds for time of:
10 x Hang Power Snatch (115/75 lbs.)
15 x Ring Dip