“Rahoi“

Complete as many rounds as possible in 20 minutes of:

12 Box Jump 24/20

6 Thruster 95/65

6 Bar-facing burpees

Skill: Pull Ups

Congratulations to all of our athletes who competed!!

Matt, Nick S, Nick B, Tad, Dana, Jenn and Meghan, you guys are amazing!

Here are the CrossFit Emergence Winter Challenge 2012 Workouts!

WOD #1:

Elite-
For Time:
Begin the workout by completing 5 Squat Snatches (115/75) on the minute, every minute. For the remainder of each minute complete as many Double-Unders as possible. Continue until you have accumulated a total of 150 Double-Unders. Then, directly begin completing 5 Power cleans on the minute, every minute. For the remainder of each minute complete as many Air Squats as possible. Continue until you accumulate 150 Air Squats.

Advanced-
For Time:
Begin the workout by completing 5 Squat Snatches (95/65) on the minute, every minute. For the remainder of each minute complete as many Double-Unders as possible. Continue until you have accumulated a total of 100 Double-Unders. Then directly begin completing 5 Power Cleans on the minute, every minute. With the remainder of each minute complete as many Air Squats as possible. Continue until you accumulate 150 Air Squats.

Intermediate-
For Time:
Begin the workout by completing 5 Overhead Squats (95/65) on the minute, every minute. For the remainder of each minute complete as many Single-Unders as possible. Continue until you have accumulated a total of 200 Single-Unders. Then directly begin completing 5 Power Cleans on the minute, every minute. With the remainder of each minute complete as many Air Squats as possible. Continue until you accumulate 100 Air Squats.

WOD #2:

Elite-
15-12-9 reps for time of:
Chest-to-bar pullups
Toes-to-bar
Thrusters (155/110)

Advanced-
15-12-9 reps for time of:
Chest-to-bar pullups
Toes-to-bar
Thruster (115/75)

Intermediate-
15-12-9 reps for time of:
Bar-Facing Burpees
Knees-to-elbows
Thrusters (95/65)

MIDLINE CHIPPER

10 GHD Situps

50 Double Unders (scaled: 150 Singles)

20 Toes to Bar (scaled: straight leg raise)

40 Mountain Climbers

30 Knees 2 Elbows (scaled: knee raise)

30 Box Jumps 24/20″

40 Sit-ups

20 Push-ups

50 KB Swings 44/36

10 HSPU (scaled: 5 Negatives or holds)

“The Old 75er”

21, 18, 15, 12, 9

T2B

Ring Dips

Thruster 65/45

Deadlift 115/75

20 min AMRAP

12 OHWL

10 Wall Ball

8 Calorie Row

6 Box Jump

4 Ring Push Up

Skill: Farmers Walk for time

“Alamo”

10 Rounds for time

200m Run

1 Power Clean 135/95

3 Hang Squat Clean 135/95

1 Push Jerk 135/95

Challenge: Partner Prowler Relay

“Mixer II”

4 Rounds

25 KB Swings

15 K2E

12 Thruster

10 Box Jumps

8 Burpee

4 Pull Up

Skill: Plank Hold

“Cindy”

AMRAP in 20 minutes

5 Pull Ups

10 Push Ups

15 Air Squats

“Go Hard”

5 Rounds for time

Row 200m
15x Ball slams
10x Burpee Complex
25x Double unders (or 75 singles)

Challenge: AMRAP in 1 min: Wall Ball