Saturday 3.17.12

I'm doing this post from my phone so I am unable to attach a cool photo or video, but there are several floating around on Facebook, or, or that break down today's workout and give advice on everything from how to prepare, how to pace, and how to work more efficiently. You definitely want to check those out.

Skill: Practice efficient movement in the wall ball, double Unders, and muscle ups

Conditioning: 2012 CrossFit Open Workout 12.4
AMRAP in 12:00 of:
- 150 Wall Balls (20 lbs to 10'/ 14 lbs to 9')
- 90 Double Unders
- 30 Muscle Ups

Additional Notes:

This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Please be sure to watch the entire workout instruction video for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of wall balls, plus the number of double-unders, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each exercise.


  1. 243 total (3 sets of 2 ring dips and 2 ring pullups for muscle ups)

  2. Completed 12.4 on Friday. 240 total reps.

  3. Metcon: 150 wallballs + 56 double unders

  4. 150,90=240

    19 MU after open WO in 10:00

  5. 12.4 WOD 123
    Cont. WallBalls to 150 for "Karen" 14:23
    90 DU's
    30 RRows

  6. 12.4..........124. just ordered a 25# wallball from Rouge. My attitude towards wallball is poor. Have to get stronger and stop whining.