Beware the Ides of 12.4

Workout 12.4, 2012 CrossFit Games Open

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (Men: 20# to 10′ target / Women: 14# to 9′ target)
90 Double-unders
30 Muscle-ups

(Click here to read the full workout description, including the specs for the Men’s Masters and Women’s Masters divisions.)

Movement Standards

Wall ball:
In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target.

The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.

This is a standard double-under in which the rope passes twice for each jump. Only successful jumps are counted, not just attempts.

In the muscle-up you must pass from a hang below the rings to support above them. A kipping muscle-up is ok, swings or rolls to support are not permitted.

The arms must come to a full lock out (with or without a “false grip”) with the feet off the ground.

The elbows must fully lock out while supporting yourself above the rings.

Additional Notes
This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Please be sure to watch the entire workout instruction video (posted above) for full details. Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the number of rounds completed, plus the number of wall balls, plus the number of double-unders, plus the number of muscle-ups in the final round (if incomplete). If you do not complete the first round, enter 0 for rounds and then the number of completed reps of each exercise.

* * *
Please note that if you are registered on our team and plan to do this WOD, your options are tonight or Friday at the 8:00pm WOD class at 26th St. or 8:20pm Post-Elements WOD class at 28th St. or Saturday during regular gym hours AT OUR 28th STREET LOCATION ONLY (see schedule). Thanks.

SCORES MUST BE SUBMITTED BY SUNDAY, MARCH 18th at 5PM PT. CLICK HERE TO SUBMIT SCORE YOURSELF (CFNYC only validates, you must submit the score yourself).

Thursday 120315

Part A:
3 rounds for max reps of:
1 minute Muscle-ups
1 minute Rest

rest 5 minutes

Part B:
5 rounds for max reps of:
1 minute Wall ball shots, 20 pound ball
1 minute Double-unders

NOTE: Tonight’s NYC Endurance running class meets at 6:30pm at 25 W. 26th St.

Save the date: CrossFit Regionals dates and locations announced
Souless bodies and bodiless souls
5 questions with Paleo Parents, authors of Eat Like A Dinosaur
Crustless mini-quiches / Lemon rosemary broiled salmon
Surfing the force/velocity curve
Death by caffeine

Kayam got some great shots of Ari hitting Open WOD 12.3 pretty hard (for all of Kayam’s pics from that day, click here). I asked Ari to reflect on the Open and this is what he had to say:

“What I like about these Open WODs is that they give me a clear image of what I have to do to become a competitive crossfitter. I know I have the mental strength to power through 3 WODs a day and I know that I am stubborn enough (ask my girlfriend) not to let anything get in my way.”

“Going away from crossfit for a while this last year, focusing more on my studies as a trumpet player has left me separating from the people I used to compare myself with.”

“This brings me mixed emotions, but at the top of that, the deepest motivation is to work hard. With that said, I want all of you who question yourselves and your capabilities to take this opportunity and look forward beyond now.”

“At least I’m at the place now were I want my ass to be kicked so hard in the next upcoming Open WODs that I can’t do anything else except train harder then ever, focused and solid. Happy ‘Open’, everyone!”

* * * * *
Here’s what’s on tap for Friday’s WOD classes:

5 rounds for time:
5 deadlifts @ 225#/155-185#
10 Pullups

Plus pre-Open mobility work.


  • Anonymous

    Jeez…Graham Holmberg’s 12.4 – The man can’t even get through three WODs in 12 minutes.  What a has-been…

    • Jeff

      It took him 94 seconds to do 90 double-unders because his shoulders were “cooked”.

  • is it possible to do this WOD at 26th st? is there 10ft of wall?

  • Keith jusino
  • Paulcupo

    I’m pretty sure that workout could take me a full day :-/

  • Anonymous

    For all these years I’ve been living a lie: the blue target at 26th Street is not 10 feet. And man that makes a big difference.

    Seems like the RX’ing of this WOD should be at 28th Street, no?

  • Joe Sikoscow

    I’d go to the 5:40am class. Sorry, couldn’t find the right thread for this.

    • Kate J

      Yay! Are we at 10 yet?

  • Anonymous

    the 10′ men’s target is 4 inches shy of the ceiling at 26th street. if you hit the corner of the ceiling/wall – you’ve hit the target…otherwise…no rep.

  • Anonymous

    the 10′ men’s target is 4 inches shy of the ceiling at 26th street. if you hit the corner of the ceiling/wall – you’ve hit the target…otherwise…no rep.

  • Hari

    We have already started setting up 28 Street. We should have about 30 targets set up by Saturday AM. There are a few there already for those who want to do this as the final (8:00 PM) WOD tonight and tomorrow. 

    We will probably be running all the WOD’s at 28 Street this Saturday.

    Make sure you clearly sign the book and post your scores to the Games Site promptly. If I can’t find a record of your results, I can’t verify your score.

  • Anonymous

    Part B: 260 Reps

    Great work, Malcolm!

  • Cassie

    Part deux: 185 reps

    wall balls will be the end of me

    • Cassie

      and Lynn, you killed those wall balls, amazeballs!

      • Anonymous


  • Malcolm

    Part B:  256

    Need to keep working on flexibility.  Dickie – thanks for keeping me honest

    • Anonymous

      That’s what brothers are for.

  • Anonymous

    B: 50 reps total – 15-8-9-9-8 + 1 Double Under in Round 3 

    Subbed Pull-ups for wall balls.  Still recovering from back squats…legs annihilated this week.  

    Would anyone be available to score me at 28th St. sometime between 7:00 and 8:00 tomorrow morning?

  • Open WOD 12.4: 242 Reps (150 Wallballs, 90 Double Unders and 2 muscle ups). That was an awesome WOD. Double unders in sets of 30, 20, 20, 20 all unbroken until the 88th rep. 

    • Anonymous


    • Nice!

    • Anonymous

      Amazing! Well done Nick…

      • Thanks guys, that was fun. May try again in Palm Springs this weekend with high hanging rings where I can swing like a monkey!

    • Jamie F.

      Great job amigo!

    • Michael North

      Nice work Nick!

    • Sean M

      How long did you have to do the MU’s?

      • Sean, I got to the rings with about 1:30-2:00 minutes remaining. I no repped about three because I was smoked and took my merry little time getting at least a couple. 

    • Anonymous

      Amazing job, did you break up the wall balls into sets of 20?

      • Nick W.

        I broke up the WBs 30 20 20 20 and the rest 10s. And make sure you go to a full squat. They’ll no rep you for not going low enough.

    • Jim S

      Wow. Awesome work.

  • keller

    did the muscle up standard change?  i can’t access the video at work but i didn’t read anything about having your hands/palms facing outwards on each rep

    • Anonymous

      See the top of the blog, as that is the complete standard as outlined in the WOD PDF.

      …So I would gather the hand position does not determine a rep’s validity…

      • Court

        I suspect this due to more people adopting the pseudo-false grip Carl Paoli’s been advocating.  With the full false grip, it’s much harder to get your elbows into full extension without complete turn out.

    • You don’t need full turn out, just fully extended, locked elbows at the bottom.

  • Jamie F.

    Nick, did you do this at 26th or 28th?

    • Jamie, I did it at 26th street. I was contemplating moving up to 28th because you have to be super accurate with the WB. You have to hit the ceiling and the wall pretty much at the same time or else you will be no repped. I got no repped about 5 or 6 times. 

      • Naveen

        how long did wall balls take?

        • I got done in about 7:30-8:00. My PR for Karen is 6:36 but this will take longer because of accuracy of hitting the target within the 10ft target standard. You’d be better off doing it at 28th street where you have a full, unobstructed target to hit each time.

    • Anonymous

      This is great, though their analysis is off by a minute.  If the average crossfitter ends wall balls at 9:30, they have 2.5 minutes left, not 90 seconds.  So adjust your strategy when using their advice, and don’t stress if your wall balls are sub-10…you still have plenty of time, unless you’re me.

  • Anonymous

    Mobility WOD is up for 12.4 –

    Gymnastics WOD for 12.4 –

  • Kjbrogan

    Can you confirm when we can do 12.4 at 28th street Friday night? In the post you say the “7:45 post-elements class”. I’d assume you mean 7:40, but want to check since I thought it was usually the last class of the day, which would be the 8:20.

    • Yes, that should read 7:40pm instead of 7:45pm.  Correcting now.

  • Jim S

    A: Practiced muscle ups for an hour. Progess is slight, but measurable. I will get one soon.
    Also practiced D.U.’s for a while. Managed to string together 8 twice.
    B: 121 (57 wall balls and 62 du’s). The bad news, this doesn’t bode well. Just moved up to the 20lb ball for most workouts this month and I’ll be doing well to finish Karen in 12 minutes. The good news, I won’t have to worry about my crappy double unders or lack of muscle ups. 🙂

  • Anonymous

    I love all the Reebok product placement in the Mobility videos.

  • Asegal04

    A. Did the wod from Monday:
    20 hspu’s (15, 3, 2)
    30 pull ups (20, 5, 5)
    40 kb swings with 24 kg (25, 15)
    50 sit-ups (unbroken)
    4:45 rx

    B. Did a training session with brian, worked on snatch. Amazing how the smallest tweek can make such a big difference in the lift

  • Julie of Ithaca

    B. 127, 72 WB, 55 DU, 16# Ball