Video for 12.5
Don’t let this happen to YOU!
Workout 12 . 5
MEN – includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
100 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups
100 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
WOMEN – includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
MASTERS MEN – includes Masters Men 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
90 pound Thruster, 3 reps
3 Chest to bar Pull-ups
90 pound Thruster, 6 reps
6 Chest to bar Pull-ups
90 pound Thruster, 9 reps
9 Chest to bar Pull-ups
90 pound Thruster, 12 reps
12 Chest to bar Pull-ups
90 pound Thruster, 15 reps
15 Chest to bar Pull-ups
90 pound Thruster, 18 reps
18 Chest to bar Pull-ups
90 pound Thruster, 21 reps
21 Chest to bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
MASTERS WOMEN – includes Masters Women 55+
Complete as many reps as possible in 7 minutes following the rep scheme below:
55 pound Thruster, 3 reps
3 Chin over bar Pull-ups
55 pound Thruster, 6 reps
6 Chin over bar Pull-ups
55 pound Thruster, 9 reps
9 Chin over bar Pull-ups
55 pound Thruster, 12 reps
12 Chin over bar Pull-ups
55 pound Thruster, 15 reps
15 Chin over bar Pull-ups
55 pound Thruster, 18 reps
18 Chin over bar Pull-ups
55 pound Thruster, 21 reps
21 Chin over bar Pull-ups…
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Additional Notes
This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. You will enter your score as the total number of reps. See the Score Card for assistance in calculating the rep total.
FUCK YEAH!
58 for me — just two pull-ups shy of completing the set of 12s. I used blue + purple bands, and did my thrusters with 63#.
Glad it was only 7 minutes. My favorite part was the group run at the end!
Here’s an interesting article that speculates that Crossfit, at an elite level, favors the less tall athlete (i.e. under 6′ and under 200#).
http://www.crossfitwest.com/?p=11244
Thoughts?
totally does. just like with any sport, there are certain physical markers that come in to play. many people make jokes about that pointing to the ground to overhead movements and that it should really be ground to 7 feet and those not tall enough should once overhead have to use a box or something to get it to 7 feet.
I’m not liking the quote “I believe that over time, the “tall” CrossFit athlete will slowly die off”
WOD: 58 reps Rx’d. that is 2 reps away from getting to round of 15 reps.
Too many No Reps on C2Bs. need to really lock those in and stop wasting the energy. pull (don’t twist) the bar. keep core locked for good kipping! and no don’t flame out too quickly small sets at steady pace. I thought the limiting factor for me would be the Thrusters, but those came much easier than I expected. They should not be a limiting factor as I thought they would be. will focus on C2B skills for Saturday.
also, forgot to mention get hands wide enough to engage back and make room for chest to hit bar. pinch your shoulders back, row that bar into my chest.
Just because the name Fran does not appear in the WOD description doesn’t mean it’s any better… I thought my heart was going to pop out of my chest on the pullups after the 12 thrusters!
WOD: 53 at 53# and using blue+purple. I too thought the thrusters would be the hard part but I was way wrong. Tried moving wider as other did but that actually was even worse. Ah well I survived and at least i don’t have to do this another few times over the weekend like some of the rest of you! Good luck all.
WOD: 51 at 63# and blue, red and purple bands. I had the worst time doing C2B, I felt like I didn’t know what I was doing. I def need more practice on this.
WOD: 66 at 63#, blue and purple bands.
I knew the chest to bar would be my limiting factor. Give me thrusters any day!
Kip the shit out of those Chest to Bar Pull Up’s ladies and gentlemen!!!! Good Luck everyone!
85 reps rxd (3-4 no reps)
Good to do it once and feel the burn…
nice job Ry!
Felt like I knocked the wind out of me somehow on the first set. Don’t know how.
On the set of nine chest-to-bar, couldn’t get the last three inches from chin-over-bar to chest-to-bar.
30 with green band, many no-reps.
Welcome to the newbies!
Continuing the theme, the chest to bar was way tough for me. Did many no rep pull-ups with chin over (green band), but couldn’t figure out how to get chest to bar. Another thing to add to the list of what to work on for 13.1…Got in a good set of 9 trusters at rx’d at the end.
On the positive, working with the group has my diet and nutrition much improved, and just feeling generally better even though it’s been less than 2 weeks.
awesome Jeff, keep up the good work!
WOOO!! I CAN do chest to bar pullups:) Managed 33 Reps Rx’d. Had probably like 15 no reps on pullups toward the end. So, saturday when I start failing, I need to remember to slow down a bit more. And my grip needs to HTFU!!
F ing grip! my right toes feels the negative results of my grip once in a while! You got this Linda!!!!
WOD: 55 Rx’d
Thrusters felt really good but not so good when it came to the pull ups. Even with the band, it doesn’t help you up those last couple of inches. Thanks to Cyrus for pushing me to get those last ones up there!
WOD: 51 w/green band
Don’t mean to alarm anyone, but Jeremy Kinnick did 147 on 12.5.
Elite
The guy is a monster…who are we kidding??
Ill be rooting for him like crazy out in LA this summer.
beast-mode, thats crazy!
I did 46 reps with 53# thrusters and a green and red band for the chest to bar. I was really worried about not being able to do the thrusters at that weight, but I did them it seems.
58