Throwdown Thursday

Another competition day. Feeling a little off, due to diet. I’ve been eating like shit and need to clean it up. In late for the 8pm class to throw down with Brent.


  • 30s Band pass-thrus
  • 30s Leg Swings (Both sides, F-B, S-S)
  • 30s Air Squats
  • 30s HR Push-ups
  • 30s Mountain Climbers
  • 30s Jumping Jacks

I’m not sure that’s entirely right, but it was a dynamic warm-up.


CrossFit Games Open WOD 12.3

18:00 AMRAP

  • 15 Box Jumps (24″)
  • 12 Shoulder to OH (115#)
  • 9 T2B

I have to admit, this was never my favorite, even though it has box jumps in it. The shoulder to overheads have always given me trouble at that weight in a long WOD. I got 5+21 last year in the Open and 6+22 back in August. This would be a good test of how far my upper body strength has come.

My box jumps weren’t that great today. My calves were a bit rusty, maybe from the snatch pulls we did yesterday. I was able to do push jerks as 7-5 every single round, which is huge for me. I had to break them up into 3 or 4 sets pretty early on both times I’ve done this before. I had a few rounds of unbroken T2B and then went with a lot of 6-3 or similar. Finished with 8+17!!

I’m supposed to get front squats done today but am beat after that one. I’ll do them tomorrow when I’m fresh.