Friday 07.12.13

Rich dominating the workout, as usual!

Rich dominating the workout, as usual!

Open WOD 12.3
AMRAP 18
15 Box Jumps (24,20″)
12 Push Press (115,75#)
9 Toes to Bar

Post score to comments.

Best buddies!

Best buddies!

Yoga on Sundays!!!
We are now offering yoga at CFNE on Sunday’s? First day is this weekend.

Where: CFNE
When: Every Sunday
Time: 4pm
Length of class: 75 min
Cost: $12/class, cash only at the door

83 Comments

  1. My first WOD!

    • Andrew E

      5 rounds @ 75# and step-ups instead of box jumps…slowly working my way into women’s RX!

    • Andrew E

      And that’s a hell of a way to start…

  2. frozen yoga or regular

  3. 12.3: 5+24 Rx…meh

    Attempted to establish max C2B pull-ups:
    Round 1: 1 rep…whoops
    R2: 2 reps…ummmm
    R3: 8 reps…well I’m not embarrassed anymore
    R4: 10 reps…hands ripped, oh well

    6×4 back squat at 225#

  4. Open WOD 12.3: 5 + 10 rx

  5. Michelene

    Open WOD 12.3: 5+26 (55#) My T2B were a little sketchy…

  6. Open WOD 12.3: 4+20 Rx

  7. Mike R

    Open WOD 12.3: 6+23 Rx (8 reps more and 20# heavier than on 2/14/13)

  8. Colleen (OC)

    Luv me some Laura!

    10 rounds for time:
    9 box jumps (only 16″)
    8 lat pulls (35# KB)
    7 push ups

    14:36.

    2 minute DU drill: 20 (not a PR, but I’m happy to stay in the 20’s!)

    I miss you guys like crazy. And I miss barbells. Is it October yet!?!

  9. Andy L

    Open 12.3: 6+3 Rx (PR by 20# and 16 reps)

  10. Heather V.

    Love the pic Laura and OC!
    Open WOD 12.3: 8 + 1 Rx w/ a snafoo on rd 2, went to push press b4 box jumps, did 7 push presses b4 I realized… So redid entire rd in correct order. Still a 1 rd PR over last time. Also had to redo a couple of box jumps.

  11. Craig B.

    Open 12.3: 8+26 rx

  12. Braatz

    Open WOD 12.3: 5 + 24 Rx (PR)

    That’s 3 times for this WOD: 4+4 in Mar 2012, 5+18 in Feb 2013, and today. Progress.

  13. Tricia D

    Open WOD 12.3: 5 + 30 (50#, step up, ttb attempts – hit the bamr about 45% of the time and within a couple of inches for most of the rest – rd 2 just did 5 ttb but then decided that wasn’t a good strategy)

    I think I have plantar fasciaitis (sp?) – any recommendations to get rid of this much appreciated!

  14. Andy M

    Open WOD 12.3: 5+22 Rx (7 rep PR)

  15. Great picture ladies!
    Open WOD 12.3: 6+32. 75#, 20″ and all t2b
    Thanks for the support Terry!!
    I loved this WOD and felt good!! Shoulder also felt
    Good. Lots of icing and mobility works:-)

  16. Open Wod 12.3: 5+27 (95#)
    First time doing this one.

  17. Sarah S.

    Open WOD 12:3 – 6+10 at 65#. I last did this fresh out of Elements in March, 2012. No idea my score or weight but no doubt it’s a least a PR on weight. Hopefully Rx next time.

  18. Geoff L

    Hey guys

    Saturday August 3rd we will be hosting our annual 31 Heroes WOD! Please grab a partner and sign up below

    It’s always an awesome experience to bring our CFNE family tofether to raise money and honor the ones who sacrifice so much for us

    https://www.31heroes.com/athlete-registration/?gym=IuLgIe

    Thanks guys!!

  19. Katrina

    Open WOD 12.3
    7+3

    max c2b 10

  20. Open Wod 12.3
    lost count, wrote 7+25 on board, but might have been 6+25. Either way, hurt so good.

  21. John G

    Open WOD 12.3
    6 + 17 rx (pr)

  22. 12.3: 6+15 Rx
    Max c2b-8

  23. Chris M.

    12.3 – 8 rounds + 6

    … unbroken on BJ/TTB, went 6/6 on the shoulder to overhead – need to better manage the rest between efforts …

  24. 12.3: 8 RX (PR)

  25. Ashley R

    12.3 6 rounds even RX

    Wow..did this back in Feb at 65# and 6 plus 24. Glad I didn’t have the knowledge beforehand and just put the 75# on the bar!

  26. Laura c

    12.3: 5 + 29 (65#)
    Was gonna go RX and Ben suggested 65 and I’m glad. I rested way too much but that’s ok. That’s what I had today:)! No excuses!

    Did a mock max pull-ups and got 20 and jumped down. Will do again with someone spotting. Got nervous.

    LOVE ME SOME OC! Finally a photo I’m not mortified about! Thx KM!

  27. Laura c

    I also want to give a HUGE shout out to coach Rachel. The 3 days I have been in her class she has given me 3 amazing tips that have truly helped my movements. Amazing simple cues to speed things up…. I can’t wait for more! We are so lucky to have her:)!

    • Ashley R

      I will second that. My sister says a big THANK YOU to Rachel today for all the help too!!!

      • Rachel M

        Thank you guys very much… Love that I’m able to help, makes me so happy to coach you guys each day. I love my job:)

  28. Rachel E

    12.3ish: 6 + 27 (step ups, barbell row for PP, T2B rx)

    Thanks for the quick mid-wod paper towel run, Rachel! My hands went all soft after not going overhead for a bit ;)

  29. More lake winni action:
    Morning kayak with some sprint intervals. No idea how far or how much time, maybe a mile, a littl more? Will have to measure. Broke the kayak paddle though, and had to go back to shore to get another one. #crossfitproblems

    Then:
    5 rounds
    5 HSPU
    15 air squats
    25 ab mat sit ups
    8:58

    Gotta say, it’s hard motivating to get a workout in when you’re not surrounded by the CFNE community. And hard to push yourself when you’re doing a WOD solo. Excited for The Dudes to get here so I have some competiton.

  30. Brian L

    7+20 rx

  31. 12.3 5+15 @65# first time doing this since I was just a newbie when this WOD was first done.

    Thanks to Alex and Harry for the great tips on TTB. Someday I will be able to do these more efficently! I liked this WOD!

  32. Open 12.3
    20′ Box Jumps-95# Push Press and Knee Ups

    5 rounds plus 5

    Have a great weekend everyone!!

  33. Got my butt kicked today – 6+17
    Max C2b will have to wait until tomorrow coz I cnat hold onto the bar

  34. 12.3: 5+27 Rx

    I felt like I had more today, not sure why I didn’t go out faster.

    I’m pretty sure that that’s a PR by at least 5 rounds from when I first came out of elements, maybe more. Apparently I tweaked my shoulder last time. And I couldn’t do T2Bs then either.

  35. Krystle

    12.3: 6 + 7… Dropped to 65# but rest RX. Messed up the order a few times wonder if that cost me some reps

  36. Maureen B.

    OW12.3 – 5 + 30 (65#)

    Laura, so close again, it’s getting weird ;)

    • laura c

      OMG that is pretty weird – see, if you went first, I would have beat you by that one rep! You need to start going to the 6:30 class, I think:)! Or we should just go head to head……hmmmm?????

  37. Big Bri

    Did Weightlifting Wednesday today:
    Squat snatch 7 X 2 OT2M – 150#
    Clean & Jerk 7 X 2 OT2M – 190#

    Open WOD 12.3
    Weights/movements Rx’d except AMRAP12:
    6 + 1

  38. Sara C

    12.3: 4+17 RX. 75#…heavy.

  39. 8 + 6 Rx

    Felt good, but took too many breaks. All T2B were unbroken, so I’m happy about that. I think 9 is my magic number!

  40. Scott A

    Open WOD – 6+14 (95#)

  41. Jonathan

    12.3: 5+20 (Rx) A ton of wasted time on the Push Presses!

  42. rich t

    12.3 – 5 + 9 Rx

  43. 12.3: 9+12 Rx (almost a full round better than last year in the opens!)

    4×17 unbroken C2B, 1×12 CTB on the 4 minutes.

  44. michelle

    Open
    6 + 34 rx
    Unbroken ctbs test 12

  45. Patti J

    Open 12.3 5+31
    Dumbbell snatches for box jumps 25#, 65#

    No box to step or jump up to. Miss the CFNE but I love working out outside on the cape.

  46. 4 x flying 40s – 4:63/4:78/4:87/4:62
    2 x 200m – :30/:29
    5×5 good morning – up to 180
    12.3 – 9+15rx

  47. Geoff L

    12.3 – 11+ 16 Rx

  48. Matty Noits

    6+3 at 95#

  49. Conor N

    12.3

    11 + 6 Rx

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