Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps, 24″/20″
12 115 pound Push press 115/75
9 Toes-to-bar
For a full WOD description/movement standards please click HERE
Scaling Options for this WOD
Box Jumps – height, step ups
Push Press – load (95/65, 75/55, 55/35).
T2B – k2e, hanging leg raise, sit ups x18
Post rounds and RX to comments.
Go Team CFSBK!
We wish all the CFSBKers heading to Virtuosity today to do this WOD as part of the 2012 NYC Open Series luck! Get after it guys!
The Party of the Century is Tonight!
That’s right it’s time to party like it’s…millenia ago! The Paleo Potluck is tonight at 6pm. Come join us for some of the best Paleo Cuisine you’re likely to encounter as well as good fun with your fellow Paleo Challengers and gym members. The coaching staff has been working overtime reviewing your Paleo write ups and we’ll be announcing the winners of the Paleo Challenge tonight!
Also Farmer Andy from the veggie CSA will be doing an info session on the upcoming veggie CSA at 6:30pm!
Plus David and Fox will be doing Hall and Oates covers all night!
Remember if you’re bringing a hot dish that you need to provide your own heating source to keep it warm.
See you all tonight!
_______________________
You’ve now done three open WODs. What’s been the hardest? Which have you enjoyed the most? Which do you hope you never have to do again?
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Tips for Open WOD 12.3 CrossFit
Speed and Dynamic Days with Laura-Phelps Sweatt and Shane Sweatt a (CFJ Preview) CrossFit
How to go Primal with Food Allergies and Restrictions Mark’s Daily Apple
David Osorio says
Back from Mexico! Had a great time, the first few days were pretty overcast and windy so there was not a lot of outdoor activities, we drove into some nearby towns and explored a little which was nice, we also ate a phenomenal amount of tacos at a local spot in Tulum. After a few days the weather finally cleared up and I got in 3 solid days on the beach. Lots and lots of swimming reading and doing nothing.
WOD 1:
Swim out into the ocean until it got scary and then swim back
Jailhouse Burpee ladder (10-1 Reps with about 150m run inbetween each set)
WOD 2:
5 Rounds for time of
Run 200m forward
10 Burpees
Run 200m backwards
10 Squats with tree stump on shoulder (about 50lbs)
WOD 3
"Montezuma's Revenge"
Max Sprints to nearest bathroom. As many rounds as possible in 2 days
Excited for the potluck!
Excited for 12.3!
Excited to be back!
JR says
Nice work Rob!
Just thew a 10 pound pernil into the crockpot for tonight. Hammer, don't hurt 'em!
Stella says
JR, I think I love you. PERNIL PERNIL PERNIL!
I am so glad I was able to scale this WOD, and I'm so glad I chose the scale I did. It turned out to be very challenging and yet very doable, which is exactly what I wanted.
20" box, 55# push press, tuck ups, 7 rounds + BJ + 8 PP = 275.
mig says
POT LUCK!!!!!!!!!!!!!
KMo says
Open WOD 12.3: two full rounds plus 15 box jumps, 12 push presses, and 6 T2B (as Rx-ed)
Thoughts on this WOD:
After this WOD was announced, I was feeling pretty discouraged about signing up for the Open. I felt like I wasn't good enough to “compete,” even just for fun. (Note: this is where I should have told myself that this is exercise, not a measure of my worth, but whatever.) I got myself all worked up (like usual), which is why I posted on the blog about switching to a scaled version mid-WOD.
I didn’t want to give up without even trying, so I met up with Joy and Noah at open gym last night to practice T2B. I got my first few and was feeling okay going into today. I didn’t have an expectation for how many rounds I would get, but I knew I could at least keep moving. (For the record, Noah called exactly how many rounds I would get.) As it turns out, the push presses ended up being my limiting factor, not the T2B. I did have to do the T2B as singles, but whatever, earlier this week I didn’t even think I would get one.
After the WOD was over, I was talking to Ellie and I realized that this was basically the first WOD (ever) that I really did “Rx-ed.”(Sure, I did the first two Open WODs Rx-ed, but those didn’t feel the same.) Yes, I could have done many more rounds if I had done it scaled, but I was able to keep working the whole time today and I feel pretty good about that. I’ve been struggling in group class lately because sometimes I don’t think I push myself hard enough. I’m glad I signed up for the Open because it forced me to work outside of my comfort zone.
Fox – Thank you again for your response the other day. You were right. I surprised myself.
Rob Is says
Thanks Jim! 10 pounds!?!? Wow!
Welcome back David! Glad to hear you got some good do-nothing beach time. My favorite.
And finally, nice job KMo– nice write up and it's great to hear it turned out to be such a positive experience for you.
Lana Z says
Awww Katie, what a fantastic story 🙂 Glad you surprised yourself!
I think that the most eye opening thing about doing the Open has been realizing that if I just make myself do the WOD Rx, more often than not, I can actually do it! It's been making me rethink my scaling options in regular class WODs as well, which is great! BUT, with that said, I am officially done with doing the open as of today…My shoulder is still really sore from 12.2 (and 12.1) so I am not doing 12.3. I'm going to keep doing the WODs and trying to do things as Rx, but not if it involves me going overhead with any weight… and not for any official scores.
Also, I am REALLY REALLY REALLY bummed to find out that my Paleo Challenge results were sent to the wrong email address last week!! I re-sent them today but am pretty sure it was too late. Totally pissed about this, but whatever…. I get to keep the flat tummy, I suppose.
This morning has been a bit disappointing as far as CrossFit stuff goes but whatever, I'm looking forward to the potluck tonight.
Joy says
Katie: You did fantastic today! So many PRs these past 2 days!
Lana Z says
I wanted to come do 100 wall ball shots with Dan Baldini for his donation to Art Not Arrests tomorrow at 10am. I assume this wont be a problem for space but if it is, let me know.
WOOOHOO WallBall!!
Stella says
Does anyone have photos from the 2/29 Total to share?
David Osorio says
Lana, How about 100 Double Unders or 100 Face level KB Swings or 100 thank yous? If your shoulder is bothering you from high volume burpees and then into normal Group, then I would contraindicate high volume anything, especially something as ballistic and unpredictable under fatiugue as Wall Bizall. Maybe 100 Sit-Ups for that new flat tummy!
Today's WOD:
I got 4 Rounds plus 5 Reps as Rx'd. I thought this workout was REALLY hard. I'm tempted to say that I'm disappointed in this performance but I don't really feel that way. Lets just say that I performed well below what I should be capable of.. My travel day started at 345am yesterday with about 2 hours of sleep and coming off some rough stomach stuff in Mexico and first gluten exposure (beer and some bread!) since December I wasn't feeling too hot. I was actually doing Just fine until the end of round 1 when it started feeling like I was giving blood the entire workout. Lots of resting, lots of staring at the bar, lots of pacing and breathing heavy. Okay, sub par performance.. On to 12.4!!!!!
Thanks to Max for the gentle encouragement. I don't do well usually with people getting agro and telling me to go, but someone being calm and telling me where I'm at and encouraging sets consistent with what I'd been doing is always muy bueno. Gracias!
Shree Mulay says
238 (6 rounds, bjs, and 7 push press). Fun WOD!
I have a feeling the next WOD's gonna' include wall balls, rings, and/or the erg. maybe overhead or front squats, too.
Joel W says
I also enjoyed this WOD. I set a goal of 200 reps this morning when I got a sense of where people were. I got 197. I was very happy with how the T2B went, box jumps were fine, and overhead movement was definitely limiting. I just need to keep working on my press and get stronger, while also getting more comfortable just dropping under the bar.
Lana Z says
David, Excellent alternate 'thank you' suggestions! I will talk to Dan and see what he says about these other options 🙂 I was just going to go with a really light ball, but you're very likely right about doing a different movement.
Carlos says
12.3 5rnds + 15 + 5. I went into it thinking 4 rnds but found myself with enough time for 5+. I have been on a few runs in the last week with stair and hill sprints and some hill repeats and I feel like I am getting my lungs back. If I'm not too wiped by tomorrow's programming, I may try again.
On Wendler: (sorry if this has probably already been explained) Is it better to use 90% 1rm and get 5+ reps on the rep out, or 100% and get 2? And how many cycles before you retest your 1rm?
Gabrus says
Can anyone judge me doing 12.3 tomorrow? It will take 18 minutes and be pretty funny. Let me know what time works for whoever can.
Thanks
Shree Mulay says
i really enjoyed today's wod! I'd love to have more like these!
Maxwell Knight says
Thanks David! I realize in all these years this was actually the first time we have paired up on a WOD. Way to gut it out through the push press. The feeling was mutual. I really like my partner to keep me honest, tell me where I am, and give me that little extra push at the right time.
Scaled the pp to 95#. 4 rounds + 15, 12, 6. Really wanted five rounds but it wasn't in the cards today. The overhead work got rough, and having to clean the bar more times made the grip go during the t2b. I need to learn David's technique there, I burnt a lot of energy controlling my back swing.
Sameer says
woot. I like the 12.3 wod so much more than the first two. Did this over at Crossft Oakland. got 3+8. I thought maybe I should get 5 but then i looked at how other people did and I realized 3 was a better target, which I was able to hit, which was nice. As expected, the push jerks were brutal.
Sameer says
btw enjoy paleo potluck everyone. i want some meat! wah.
McGrath says
8am with coach margie
12.3
7 rnds + 13 bj
step ups rather than box jumps.
t2b felt good.