5-6MAR15: CF Open WOD 12.1

Today we will execute one of our 3-4 Trackable/Benchmark WOD’s, which happens to the first CrossFit Games Open WOD from the 2012 CrossFit Games. The WOD’s name is ‘12.1’ (The 12 represents 2012; the 1 represents the 1st out of 5 Open workouts), and while it is only one movement that appears to be done at an AMRAP time that doesn’t appear to be too long, this workout is shockingly difficult and it should be treated as a ‘marathon’ and not as a ‘sprint!’   While there will be no scales offered for this workout, the good news is that the workout is an AMRAP — YOU set the pace and how hard YOU want to push yourself!!! We’ll be using the CrossFit Open format we’ve used before, in terms of having each athlete partner up so that one 1 athlete will be working out while another will be their judge/coach (and then we switch all at once).

Prior to our first round of workouts, we will knock out our second friendly plank-hold competition aka max effort plank hold (how long you can hold a perfect plank for). We’ll then watch the movement standards and a showdown of 2 of CrossFit’s most elite female athletes from the 12.1 WOD announcement to get us motivated to to check out some stellar burpee technique. Best of luck – HOOAH!!!


CF Open WOD 12.1:
AMRAP 7  min – Burpees


CrossFit Dodgeball

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