Games Open WOD 12.4

Alright folks, this is the second to last WOD in the 2012 Games CrossFit Open. Muscles Ups are going to be a huge make it or break it. As the videos start coming out, we’ll get them posted for muscle up technique…but the one I’m posting of Jason Khalipa teaching, I really like. The darn kid in it is able to get his first muscle up in the video, which doesn’t always happen. Muscle ups are hard and they are mental. Like with everything, they only come if you practice!! :-)

Since there has been a reoccuring theme of “coach” pictures…we dug this one up from MarMar’s (aka. Precious’) Freshman year of High School. Hope it inspires you in whatever way, to get into the gym today and WORKOUT! Thursday is typically our slowest day…prove us wrong and everybody come in!!

Day 75 on Burpee Challenge

MarMar aka "Precious" | Cascade CrossFit

MarMar aka "Precious" | Cascade CrossFit

Games Open WOD 12.4

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall balls (20lbs to 10′ target for men/ 14lbs to 9′ target for women)
90 Double-unders
30 Muscle-ups

***If you cannot do muscle ups, the substitution is 3 pull ups and 3 ring dips for every 1 muscle up. If you are close to possibly being able to do a muscle up, or are really trying for it, I’d encourage you to rather practice your muscle ups with using the band. We will show you in class how this is done. This is also your time to practice Double Unders if you have not yet got them!!

If you will be judging, you must watch the standards video at: No exceptions.

Workout Notes from CrossFit HQ:

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 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.

Jason Khalipa Muscle Up Vid:


10 Responses to Games Open WOD 12.4
  1. Mar Mar
    March 15, 2012 | 7:36 AM

    Ahhh and to think I thought I was safe! :)

  2. Eric
    March 15, 2012 | 8:28 AM

    Nice Gold Chain Precious!!! EMINEM!!!

  3. Kyle
    March 15, 2012 | 9:22 AM

    Lookin’ good Mar Mar…that’s precious

  4. Mer
    March 15, 2012 | 12:39 PM

    MarMar! that is the most precious ever. I’m waiting on one for Tenny now! Preferably from Band Camp.

  5. Sarah
    March 15, 2012 | 6:28 PM

    Loved the 9 foot mark and Silke in my ear!

  6. Kyle
    March 15, 2012 | 8:26 PM

    Band camp!!!!!!!!!!!!

  7. Beth
    March 15, 2012 | 9:28 PM

    What does =( the frowny face mean in rep count????

  8. Mar Mar
    March 15, 2012 | 11:36 PM

    I do it when I’m disappointed with my score. That would be my assumption if and when I saw a :( next to a score

  9. Tenny
    March 16, 2012 | 8:30 AM

    In this case Mer didn’t let me know her score!!! I was not happy with her :) Way to go Beth…you’re kicking some butt in the Open!!!

  10. Beth
    March 16, 2012 | 11:47 AM

    Thanks Tenny-I will be happy when it’s over! It’s alot of pressure!

Leave a Reply

Wanting to leave an <em>phasis on your comment?