See you at 28th Street!

IMPORTANT! All of today’s (Sat., March 17th) classes will meet at 44 W. 28th Street location. In addition, NYC Endurance running class will meet at 44 W. 28th Street. 25 W. 26th Street will be closed for the day.

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.

* * *
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).

Some great resources to help you prep for 12.4:
Beyond the Whiteboard gets you ready for 12.4
KStarr on 12.4: Save it for the MU’s / Carl Paoli on 12.4/ Outlaw Coach on 12.4

And as we get ready to hit 12.4, let’s wax nostalgic for last Saturday’s 12.3, with these great shots that our in-house photographer (and coach) Eric captured for us:

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

A: Clean 12-9-5

B: For Max Reps:
4-Minutes of Rowing (for calories)
Rest 60 seconds
3-Minutes of Kettlebell Swings
(Men: Adv=24 kg, Int=16 kg; Women: Adv=16 kg, Int=12 kg)
Rest 60 seconds
2-Minutes of Back Squat
(Men: Adv=Bodyweight, Int=3/4 BW; Women: Adv=3/4 BW, Int=1/2 BW)
Rest 60 seconds
1-Minute of Shoulder to Overhead (Push Press/Jerk)
(Men: Adv=95 lbs, Int=75 lbs; Women: Adv=65 lbs, Int=55 lbs)

What I posted above was a mistake–it’s what we’ll be doing on Monday. Sunday’s WOD is:

A: Press

B: Three rounds for time of:
10 x Hang Power Snatch (115/75 lbs.)
15 x Ring Dip


  • I wont be able to make any Saturday times, would there be any available times to do 12.4 on sunday at 28th st? 

  • Anonymous

    the judging on wall balls is no JOKE! 

  • Anonymous

    So that more than sucked.  Got to 118 and my goal was 240.  I’ve learned that:

    1. Alcohol really does affect athletic performance.  #TheHung[ov]erGames
    2. Hitting a 10 foot target is hard.
    3. I go way too low — more than I have to — for the rep to count (thanks to Athlete Mike for pointing that out and judging)!
    4. My “real” Karen time is at least 12 minutes, which makes me sad.

    Definitely looking forward to seeing this one in 6 months after sobriety (?) and focus and more conditioning.

    • Rory

      i am really hungover and after reading your post there is no way i’m even going to try it today!!! hoping there might be a time sunday to do 12.4

      • Anonymous

        Smart move. I’m thoroughly displeased with my performance. Be careful of the shoulders on receiving the load. I found the impact really slowed me down.

        Also, don’t go too deep in the bottom.


        • Rory


        • Jenny A


  • Anonymous

    12.4:  176 reps (my goal was 240, as well).  Karen took almost 2 minutes longer than at 26th Street,including about 20 no reps (thanks, Andrew).  And today, after 150 wall balls, was not the day that I was going to perfect my double under cadence.

    All in all, a great workout…I look forward to taking it on again soon.

  • Anonymous

    For those not doing the game WOD tomorrow, where do we go?

  • As frustrating as this WOD was, I have to give Jordan props for no repping me 20 times. It is honesty and standards that keep this gym awesome. Spending at least an extra minute on wall balls is not ideal.

    242 reps and tempted to do this again tomorrow…

  • Malcolm

    12.4:  240 reps

    Definitely questioning my Karen time after a doing wallballs in the new space

  • Sara

    12.4: 242 reps. I’m back b*tches!

    • Awesome job sara. Who sucks at wall balls?? Not you apparently:)

    • Anonymous

      You looked hot.

  • Out here at Crossfit Shifted in Palm Springs.

    4 person team WOD:

    30 Power Cleans (135/95)

    25 Lateral box jumps

    30 KB Swings (2pood/1.5pood)

    Row 500M

    Everyone completes this in a line and then go backwards starting with the row. Can’t start next movement until person in front of you finishes.This was the closest I got to tossing my Starbucks.


  • Paul s

    12.4 245 reps. Murder. Ari, I gotta give props. He got 11mus. Demon!!

  • Jim S

    150. That was rough. I’m really disappointed not to get and dbl unders. But finished Karen in 11:57 and simply had no time to get to the rope. Still, I should be happy I finished Karen. It wasn’t looking good at minute 9. 🙂

    • Jim S

      btw, I should add a big shout out to Josh for coaching me through. He gave me a great push in those last two critical minutes.

  • BenS

    12.4: 150 reps.  Finished wallballs with 2 second left…

  • Annie

    12.4: 201 reps. Thanks Wolff you helped me get through this! 

  • Anonymous

    12.4: 241 reps

  • Avery W

    All classes will be at 28th street tomorrow again to make classes flow smoother and so that people can make up 12.4 if needed.  Keep in mind that if you are coming to do the Open WOD we would really prefer if you come to the 1 pm class to do it as a group.  Having a single person come in to do it at 10 or 12 messes up the flow of the regularly scheduled class.

    240 on the WOD – too bad I can’t do muscle ups with my shoulder 🙁  had about 4-5 minutes to spare.

    PR on Karen though by 7 minutes from the last time I did it in Brooklyn a few years ago at 5:45 or so, pretty happy about that!

    • Anonymous

      Wow, coach. You destroyed Karen!!!

    • Jenny A

      Yeah, Avery!!!

  • Joe W

    Avery, you crushed the wall balls / du’s. Very impressive!

    I also got 240 reps, but at no where near Avery’s blistering pace. No muscle-ups yet for this guy. #bottomheavy

    • Crossfit, the ultimate equalizer. Gotta give those of us a chance that can’t deadlift a small car.

  • Jana B.

    That sucked so badly I don’t even want to post my score.  What sucked the most is the at least 35-40 no reps for missing that stupid blue line.  Totally demotivating.  Oh well.  Onward and upward…

  • Julie of Ithaca

    12.4: 196 with a 16# ball and no target, I’m afraid. My gym is full of glass so I stood on the Oly platform and tossed it really, really high. 9:50 for the Karen portion.

  • Zoe

    129… pretty disappointed, was hoping to at least get through wall balls. Felt really tired immediately and after a lot of no reps, I just mentally gave up. One thing I’ve learned is that  I still hate wall balls. 
    Also, thanks Elaina for trying to keep me motivated, and awesome job for getting through 240 reps!

  • Jai Berg

    Knew I wouldn’t get out of wall balls, since I usually use 10# for Karen and I think my time was over twelve minutes when I did it. So got through 87 reps with 14#… a score only my mother could love.