12.1 Open WOD

We are going to do what we did last year…do the Open Wods each Friday during the CrossFit Open!!!  These are fun to do and you can go to the CrossFit Games website and look and see how people do around the world in the same Wod.  We are also on Day 55 in the Burpee Challenge so stick with it and don’t give up.  Now come on in here and get ready for the weekend with a nice workout:-)


- Couch stretch

- Wall stretch with band

- Partner shoulder stretch

WOD: 12.1 Open Wod

7 minute AMRAP:

- Burpees with jumping and touching a target 6 inches above your standing reach at the top of each rep

Cash Out

3 rounds:

- 20 Hollow Rocks

- 20 Ice Creams (20 each side)

- 20 Ab Mats

- 20 Bicycle sit ups

3, 2, 1, Go……………………



Scores | Cascade Crossfit

Scores | Cascade Crossfit

9 Responses to 12.1 Open WOD
  1. Ryan L
    February 24, 2012 | 9:57 AM

    I should have done this on Wednesday, now I am sore and not motivated.

  2. Kerry
    February 24, 2012 | 9:58 AM

    I won’t be able to make it today -working a 13 hour shift. I will be doing this WOD tomorrow morning. I’m hoping there will be a couple others doing it tomorrow as well -helps with motivation. Good luck to those doing it today.

  3. Peter H.
    February 24, 2012 | 11:46 AM

    I’ll be doing it again on Sunday. Gotta get 115!

  4. Mar Mar
    February 24, 2012 | 3:56 PM

    Kerry! Come on sunday with us at 3:30 pm!!! We are gonna go crazy!!!!!

  5. Kerry
    February 24, 2012 | 7:18 PM

    I guess I will do Sunday then. I am always looking for opportunities to go crazy. So, it’s Sunday at 3:30?

  6. Mar Mar
    February 24, 2012 | 7:33 PM

    Yeah buddy!!!!!

  7. Kyle
    February 24, 2012 | 7:55 PM

    Yeah baby!!! Anyone can come at 3:30 on Sunday to rule this wod and go crazy::–))

  8. Pat Sprague
    February 25, 2012 | 7:56 AM

    Use the ceiling method to get the most. Great job Heidi!!!!! 100!!!!!

    Who is Mar Mar? Why not just Mar Mar Mar?

  9. Mar Mar
    February 25, 2012 | 10:08 AM


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