W.O.D.: D Long Intervals

Day 2 Week 11
Friday, March 23, 2012 • EnduranceD L-INT, DE, CFG Open


ME: Bench Press

Post loads and reps to comments. 5-10 minutes rest then CFE S&C WOD.


CrossFit Games Open 12.5

Complete as many reps as possible in 7 minutes of the following rep scheme:
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.

For a downloadable PDF of the workout, click here.

CrossFit Games Open 12.5 workout instructions - video [wmv] [mov] [HD mov]

Jason Khalipa 155 reps, Neal Maddox 146 reps, Kristan Clever 137 reps (65lbs).
Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Compare to last year's Open.


3+ Hours Before or After CFE Strength & Conditioning WOD

"Sport (DAY)" refers to the day a workout is designed to be performed within the week.

Single-Sport (SS)

Choose ONE of the following sports:

Swim (THU): 6 x 200m on 3:00, hold splits within 3-5 seconds

Bike (THU): 5 x 4:00, spin/rest 3:00, maintain distance covered across all sets

Run (THU): 3 x 1M, rest 3:00, hold splits within 5-10 seconds

C2 Row (THU): 3 x 1500m, rest 3:00, hold splits within 3-5 seconds

Post sport and times/distances to comments.

Multi-Sport (3S)

Choose ONE of the following sports:

Swim (FRI): 8 x 100m on 2:00, hold splits within 3-5 seconds

Bike (SUN or TT): 4 x 5k, 1M spin in between, hold splits within 3-5 seconds

Run (SAT or Tempo): 3 x 1M, rest 3:00, hold splits within 5-10 seconds

Post sport and times to comments.

Mike Geranis, CrossFit Montgomery Endurance


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Comments (23)

Daniel Smith
on Thursday, March 22, 2012 at 07:09 pm
OHH MANN!! This is going to be hell!! Looking forward to it tho, never did 100 pound thrusters before tho...should i stick with that or modify a little?? Im up for anything, i have seen some awesome results these past few days and who knows maybe this could be a step up....let me know what you think??
on Thursday, March 22, 2012 at 07:35 pm
Daniel-- If you have never done 100 lb thrusters before you should scale the weight. A wod like a race or event is not the time to try something new/new weight. Use a weight that you can perform the lift correctly with multiple reps. This wod is not designed to be at a max weight for thrusters either. The reps add up quick.
Carleen Lessard
on Thursday, March 22, 2012 at 08:41 pm
Pre Wod
I will be doing Open Wod Saturday, and want to do something tomorrow to get a good sweat, and prep myself for the work in the WOD. What would you recommend?
Stuart F
on Friday, March 23, 2012 at 02:47 am
bad luck mate, but thats what happens when you wear girls shoes :)
i read somewhere that crossfitters dont wear flipflops! maybe thats why...
Chad Brinkley
on Friday, March 23, 2012 at 05:45 am
Swim WOD & Late Run WOD
I did the three sport swim WOD this morning: 800 Warm Up (200 Freestyle, 200 Drills, 200 Pull, 200 Kick); 8x100 on 2:00 (times were between 1:36 and 1:40 on each interval); 400 Cool Down (Freestyle).

Yesterday, I did the three sport short interval run I missed earlier in the week. 400 Warm Up + Drills; 6x400 with 90 seconds rest (times were between 87 and 88 with a 20 MPH wind); 400 Cool Down.

Yesterday's Strength & Conditioning WOD at the local Box:

ME Strength: Shoulder Press x4 (95), Push Press 2x3 (105), Push Jerk 3x2 (115, 125), Split Jerk x4 (135, 135, 135, 145).

DE Strength: Each minute, on the minute (alternating sides each minute): 6 1 handed KB Rummanian Dead Lift, 5 1 handed KB Squat Clean, 4 1 handed KB Push Press (35 LB KB)

Conditioning: 1000 Meter Row (4:02)

12.5 Tomorrow morning...
on Friday, March 23, 2012 at 06:04 am
rest times
Just curious...is the 5-10 minutes rest between strength and s&c wods a set time to keep up the intensity or just a minimum?could we for example do the strength wod early in the morning then the s&c at lunchtime and then the endurance wod later in the day?(3 hours minimum after)
Scott from the Lou
on Friday, March 23, 2012 at 06:26 am
Morning WOD
Skipped max bench because I'm following a few weeks behind and this week has been bench intensive.

Scaled thrusters to 85#.

Round of 15 + 2 thrusters.

Very balanced WOD, just like the rest so far.
Alan Pamayo
on Friday, March 23, 2012 at 06:44 am
Endurance Run W/ Ruck
Endurance Ruck 3 x 1M, rest 3:00 with 78 lb ruck: 12:57, 12:50, & 12:16

S&C WOD after work.
on Friday, March 23, 2012 at 06:52 am
RE:Pre Wod
Look in the archive and pick a S&C wod or do one of the body weight travel wods
Enoch Pitzer
on Friday, March 23, 2012 at 07:11 am
@ Jake
Hope the wheel is good today.. How much crap did Bmac give you?
Daniel Smith
on Friday, March 23, 2012 at 07:36 am
Swim this morning felt pretty good, Took it slow for a bit to work on form and did not really feel like pushing real hard b/c of a run i have tomorrow. 8X100 times were between 1;58-1:51. 400 meter warm up with 100 meter kicks and 400 meter cool down. Feel good and got a good breakfast in me.

Im going to hold off on the Open WOD today and bust it out Sunday i think. Allow my body to rest today and run a 10K tomorrow. Feeling good and ready to die!!!
Scott from the Lou
on Friday, March 23, 2012 at 08:23 am
Morning WOD correction
Sorry, posted score in wrong format.

92 reps and scaled at 85#.
on Friday, March 23, 2012 at 09:32 am
ME Bench: 2 x 195, 215, 240, 255, 260.

Felt strong on the bench today. Probably could have gone up another 5 lbs on the last set.

S&C: Rx'd 80 reps (all 15 thrusters plus 5 C2B pull ups).

I was expecting much more on this WOD. I was hoping to get to the reps of 18 or around 100 reps. The thrusters were not an issue and I performed well on those. The C2B pull ups slowed me down. I'm still not efficient with those.

SS Run: 7:17, 7:22- I was feeling a little tired coming into the run especially after todays games WOD and an hour of volleyball so I decided to stop at two intervals. I'm content with my times. Finished the day with some foam roller work on my quads, IT, hams, and glutes.
on Friday, March 23, 2012 at 10:57 am
WOD Results
ME Bench: 135x5, 185x3, 225x1, 250 (PR)

S&C: 91 total reps (round of 15 + 1 Thruster) at 100#
Not as tough as I thought it would be but it definitely got my blood pumping and my muscles burning.

Now I am going to wait an hour then go for a hike in the hills here in San Diego.
Jeremy Hoefs
on Friday, March 23, 2012 at 12:13 pm
SS Run
Perfect conditions for running. Felt strong for all three and maintained consistent splits (5:23, 5:23, 5:24).
O.T. Ingram
on Friday, March 23, 2012 at 01:49 pm
I ran to warm up 1.5m in 9 minutes didn't try to run that fast it is was supposed to be part of my warm up. But there were people in front of me i hate being behind any one.

Waited about 15 minutes as i stretched

S&C as RX'd did 12s plus 14 thrusters just couldnt get that 15th.
Brad Williams
on Friday, March 23, 2012 at 02:47 pm
3/23/12 WOD, JAKE
Interval swim this morning at 2:30- 1:56,1:58,2:01,1:56,1:58,1:56,1:55,
1:56 min. Strength Recovery after. Mobility throughout day. Lifetime Fitness ALpha Competition tomorrow should be fun. Sorry about your toe Jake. I hope you don't have anything big coming up. Let that guy heal so you can come back strong.
Jake Fisher
on Friday, March 23, 2012 at 06:03 pm
RE: Stuart F // Enoch
Stuart, the very first thing I thought of when I saw the blood pouring from my toe was the video from BMack/KStarr talking about why athletes shouldn't wear flip-flops. Now I'll just go solely barefoot in the summer and carry my flip-flops with me for when I need to enter stores, banks, etc. or to cross rocky areas.

Enoch, No shit from BMack. Although he did bust my chops today about looking straight ahead when I deadlift. Apparently, you're suppose to look downward -- made complete sense when I adopted it. Sort've stung tho to have B get short with me.

Speaking of deadlifts... We did some and I PR'd.

5x3 Deadlift:

I was feeling pretty good and decided to attempt a +15# 1RM PR over my current 370# ... I got my 385# PR!!! It was a Holy experience, complete with tears of joy!
Alan Pamayo
on Friday, March 23, 2012 at 07:12 pm
ME Weighted Push Ups (weight vest) 5x2: 60,70,80,90,100

WOD as RX'd: 15 Thrusters & 5 C2B PU's
on Saturday, March 24, 2012 at 02:42 am
At 6/15 thrusters after the 12s at 40kg. Tough

Just got back from 6 days and 14 peaks ski mountaineering in italy. CFE definitely helped me dominate the climbs! Thanks!
on Saturday, March 24, 2012 at 05:18 am
Today's WOD
Skipped Bench
S&C- as Rx'd through rnd of 15
S- all 100s 1:35-1:40
Enoch Pitzer
on Saturday, March 24, 2012 at 04:11 pm
Bro great job on the DL PR, that's mans game. Yeah I've seen the Mwod video where Kstar talks about keeping the neck inline with the spine.. I just home from my first 50k trail run. Good times, CFE training is bringing it home.
Green Boots Rock
on Saturday, March 24, 2012 at 07:16 pm
Appreciate the downloadable PDF of today's WOD. Well put together.
Comments are closed for this post.