Game Training - Rest your going to need it, see OPEN WOD 12.2 here

Class WOD

4 rounds for time of
40x Double unders
10x Box Jumps (24/20)
20x KBS (1.5/1 pood)
10x Box Jumps (24/20)

Open WOD 12.2
MEN - includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN - includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

STANDARDS
- Any Snatch is allowed
- Bar must start on the ground and touch ground each rep
- Bar can no bounce and lift off bounce
- Bar must reach lock out of Knees, Hips, Shoulders, and Elbows for rep to count
- If starting with an empty bar you must pass knee on all reps and bar has to start on the ground with athlete standing
- Only one bar is allowed and athlete must change all weights alone to include clips

See demo video on
http://games.crossfit.com/workouts/the-open#tabs-2

WOD 12.2 events at CCF-FH will take place Friday at 1200, please show up to sign in by 1145 and Saturday at 1100, please show up by 1045 to sign in.

There will be a foundations class this week, Friday at 1130 please show up a couple min early so we can start on time.

GAMES Training
AM
For 12 min, sprint 1 min, rest 30 sec

PM
AMRAP in 15 min
Rope Climb 15' x 1 Trip
Air Squat x 30
Hand Release Push Up x 20
30" Box Jump x 9

Class WOD
10 min. AMRAP:
Max Clean & Jerks (135/95)
Every Min On The Min do 5 Burpees
Rest 5 minutes
Max situps in 2 mins
Rest 1 min
Max situps in 2 mins

Games Training WOD
AM
none
PM
7 rds
7 Power Clean (155/115)
7 GHD Sit Ups
7 Per Arm Alternating KB Swings (1.5/1)
21 Double Unders

Class WOD
For time: 25-20-15-10-5

Double Unders
Box Jumps (24/20)

Rest 2 minutes

Max Plank Hold

UPDATE
Starting 19 March a 1730 Class will be held at the gym M-F
Trainers will be Michael Martin and Fredy Arguello.

Great Job for everyone on 12.1. Now there is 4 more to go to see where we end up.

Games & Class WOD

"Death by Thrusters"
95/65


Sounds like fun Huh.


For Games Athletes there will be M, T, W WODs posted this week and until the Open is complete. If someone makes it to the next level I will work with you on specific programing to prep you for that event.

I just realized I forgot to post the WOD for today sorry

Well here is class for tomorrow
Run or Row a 5K

Games - rest or burpees