15 MAR 2012 - CF Games Open WOD 12.4

Heavy:
Rest Day

Intensity:
CF Games 2012 Open WOD 12.4
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups

Reset:
3 Rounds, 10 Reps of:
Wall Kick-Ups*
Walking Lunge
Dive Bomber Push-Ups

*Wall Kick-Ups: This is a handstand, but keep your hands planted on the ground. Kick up to the handstand for one rep

14 MAR 2012 - KB Swings, SDHP, Overhead Walking Lunges

Heavy:
Deadlift
5 Knees to Elbows between sets
10 Hollow Rocks between sets

Follow the Phase information to the right for reps, sets, and load.

Intensity:
5 Rounds for Time of:
20 Unbroken Kettlebell Swings* (1.5p/1p)
15 KB Sumo Deadlift High Pulls (1.5p/1p)
10 Overhead Weighted Walking Lunges (45/25)

*Unbroken kettlebell swings - for each set in which you take a break, this counts as a penalty.

Penalty - each penalty is 3 Burpee Pull-Ups

Post total time, including PENALTY reps, to comments.

Reset:
10 Wall Walk-Ups
10 Downward Dogs, 15 second hold
10 Sampson Stretch, 15 second hold
20 GHD Sit-Ups

13 MAR 2012 - AMRAP, KB Box Jumps, Wallballs, Double Unders

Heavy:

Clean
5 Clapping Push-Ups between sets

Clean and Jerk
5 Ball Slams between sets

In this Heavy, follow the Phase guide to the right. Rest between 60 and 90 seconds between sets. If you are in Phase 1, this boils down to 8 sets of Cleans (4 + 4) and 4 sets of Jerk with a supplemental exercise between each lift

Intensity:
AMRAP, 10 Minutes
5 KB Box Jumps (24/20 & 1p / .5p)*
10 Wall Balls (20/12)
20 Double Unders

*KB Box Jumps - hold the horns of the kettlebell up near your chest. Perform a box jump. This is one rep.

Post number of completed rounds to comments.

Reset:
800m Jog
10 High Kicks (each leg)
10 Figure-8 Kicks (each leg)
10 Wall Walk-Ups