For time:

25 Handstand push-ups
50 Toes-to-bar
Run 800 meters
75 pound Push press, 75 reps
150 Double-unders

WOD Demo at the CrossFit Competitor's Course - video [wmv] [mov] [HD mov]

Weighted pull-ups 1-1-1-1-1-1-1 reps

WOD Demo with CrossFit Gonzaga - video [wmv] [mov] [HD mov]

Three rounds for time of:
Row 300 meters
20 Wallball shots, 20/14 pound ball
10 Pull-ups

Courtney Modecki 8:26

WOD Demo with Courtney Modecki - video [wmv] [mov] [HD mov]

Rest Day!  Except for those that wish to redo your efforts for Open WOD 12.1 and maybe make up yesterdays WOD.

"Zimmerman"

Complete as many rounds as possible in 25 minutes of:
11 Chest-to-bar pull-ups
2 Deadlifts, 315/245 pounds
10 Handstand push-ups

WOD Demo with District CrossFit - video [wmv] [mov] [HD mov]

Jacob Davis...whom a number of you have met already...will be at the gym tomorrow from 7 to 11 AM.  His number is 918-207-8022.  If you've not met him already, he's a Certified CF trainer and is getting a graduate degree in Sports Administration at Henderson State.  I'm in MS for the weekend and will not be able to post the WOD tonight.  As you know...just check the mainsite www.crossfit.com to see what it is at 7 PM or a little after.  Please contact Jacob to let him know if you'll in fact be wod'ing tomorrow morning. 

Anyone that wants to do or redo the CF Open WOD...you'll obviously want to do it before or instead of tomorrows wod.  Keep in mind...depending upon what tomorrows WOD is...trying to have two different wods going on at the same time may be difficult.  I will be back midday on Sunday if anyone wants to do it then.  I know I wish to see if I can increase my numbers and resubmit before the deadline Sunday night. 

We need two more girls to register/sign up for the Open so that we can have a team.  Just go to http://games.crossfit.com/

"Griff"

For time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

We will be at Lakeside High School Track for this one tomorrow. 

WOD Demo at the CrossFit Tour, Australia - video [wmv] [mov]

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.1 workout instructions and demo - video [wmv] [mov] [HD mov]

Kristan Clever 128 reps, Rebecca Voigt 107 reps, Katie Hogan 91 reps.
Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Rest Day

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat.

Spencer Hendel: clean 352, bench 281, OHS 341 = 974lbs

WOD Demo with Spencer Hendel by Again Faster Equipment - video [wmv] [mov] [HD mov]