Friday 120316

CrossFit Games Open 12.4

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20# (14#)
90 Double-unders
30 Muscle-ups

CrossFit Games Open 12.4 workout instructions – video [wmv] [mov] [HD mov]

Post rounds and reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.

Mary Catherine killing push presses last week and looking forward to wall balls today.

What is a CrossFit Athlete?

We all watched or played sports growing up. We were inspired by athletes that seemed larger than life. They seemed to defy gravity, have no pain, and perform without practice. Now that we’re older and wiser, we know that to be a world class athlete takes more than top notch performance on game day.

An athlete is a person trained or gifted in exercises or contests involving physical agility, stamina, or strength. By definition, CrossFitters are all athletes, which is what makes our program so damn rewarding. Now that we have grown up and understand what it takes to be a world class athlete, we can find satisfaction by getting a taste of their world through training like them. By competing against ourselves and our peers on a daily basis and exposing ourselves to a myriad of exercises, we become athletes.

But what sport do we play? What exactly are we training for? We are preparing ourselves to be ready for anything. If a friend asks you to go climbing, you’re ready. If you need to help out a stranger in an emergency situation, you’re ready. If you need to carry your kid, a 50# bag of dog food, and close the car door, you’re ready. You’re an athlete and your arena is life. Be your best… because every day is game day!

As many of you know we will be hosting the CrossFit Kids course at Verve this weekend.  Therefore we will only have 1 am class each day at 7:30am which will be a WOD that is not 12.4.  If you are unable to make it in on Friday or actually want to do 150 wall balls twice, CrossFit Roots has opened it’s doors to all Verve athletes on Sunday during their Open Shop times starting at 10:30am.  Once you get there you can sign up for a heat and get your WOD on.  Thank you ROOTS!  Check out their website here for more information.


  1. Tobias :

    This WOD was really fun. So have fun doing it and don’t be scared! Wall balls are your friend 🙂

    Karen – 7:41 (Best is 7:02)
    90 double unders and 2 muscle ups
    (Stoked that I got the prescribed turn out for the muscle ups!


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