Intermediate & Advanced WODs: Saturday 120505

Saturday 120505

Intermediate & advanced WODs at HR:00 and HR:40
“Workout 12.3” (compare to 120310)

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps 24″/20″
12 Push press 115#/75#
9 Toes-to-bar

* * * * *

High Noon Hero WOD at noon and 1pm (be sure to pre-register via Zen Planner):

Hey guys, come and join us for “Manion.” This week was a sad one for the Manion family. Not only did it mark the anniversary Lt. Travis Manion’s passing, his mother, founder of the Travis Manion Foundation, was lost after her long battle with cancer. So come honor and remember the fallen and those who kept on fighting.


Seven rounds for time of:
Run 400 meters
135#/95# Back squat, 29 reps

Post time to comments.

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.


Melissa S., jumping for joy at the very THOUGHT of CrossFit:

Here’s what’s on tap for Sunday’s intermediate/advanced WOD classes at HR:00

A: Press 5×3
Press 12-9-6

B: In 12 minutes or less, establish the following:
3-rep-max Overhead Squat
Max Reps Unbroken Pull-ups


  • Kevin

    Be prepared for some serious DOMS.

  • james_vergara

    After the virtual tongue lashing i touch on the blog yesterday for missing class, decided to make up squat day at the new 8am class. Thank you, Coach Tom for accommodating.

    FS: 3 x 185, 205, 225, 235, 245

    Did not feel strong in the FS today. Was hoping to get to 255.

    BS: 20 x 245
    Was apprehensive on this after 245 felt so heavy on the FS, but I made it through. Think we’re approaching an upper limit on this for me…

    Last thing, this was my first time lifting at the box alone and it felt very odd. I timed myself between sets, but not te same as working with others. Guess I should have gone to class yesterday after all.

    Great job, Amanda and Matt M. for your PRs on 12.3!!

    • Michael North

      Nice work Athlete James! I applaud your effort. I don’t care what Rory says about you.  You are alright in my book…

      • james_vergara

        Thank you, Athlete North and kudos to you too for 205 x 39. Funny about rory, he told me you weighed 225#.

      • Rory


  • Amanda Long

    12.3 – 235 (205 for the games); was nervous about this one as I hurt my shoulder after the games on this wod but thanks to tips from Coach Tom, I was able to fix my form on the push presses and it made all the difference!!!!

    Congrats on all the PRs today!!!! Awesome werq!!!!’

  • Amanda Long

    Also, thank you Athlete James for counting for me and pushing me through the end! That wod is brutal!!!!!!!

    • james_vergara

      My pleasure, Amanda. You would have done the same for me. And I certainly wasnt doing anything else after my 20rm back squat.

  • Kameron

    12.3 – 273 Rx.

    • james_vergara

      Nice job, man. Level 1 certification is agreeing with you!

  • jenntang

    12.3: 228 Rx
    T2B has been my goat since the Open – I barely got 3 rounds back then. Good to know I suck less now.

    • Michael North

      Awesome improvement! You almost doubled your score?

      • JennTang

        open score was 142. I made myself do T2B every time I’m at the gym since then. Proof that you can absolutely conquer your goats.

        • Michael North

          Kudos Jenn!

    • james_vergara

      Great job!!

  • Sara

    12.3:  306 rx’d.  I’m sooo much better at crossfit when I’m not starving myself!

    • james_vergara


  • Michael North

    12.3: 121 not Rx’d
    Started out Rx’d but the “weight-fairy” came around and took 20# of the bar for my PP mid way through the first round.  T2B still singles (and no reps)… Disappointing all round but not unexpected given my mobility issues. I am officially declaring I am making mobility my number one priority.  It is holding me back across the board in CrossFit.

    BS: Bodyweight x Age: 205# x 39 reps
    Make up birthday WOD from last week. Was pretty miserable.  Everybody should try this.

    • james_vergara

      Everyone should try this…at their real body weight!

      • Michael North

        Full disclosure: Weighed myself on my birthday (25th April) at 204.3lbs (after a month of no drinking). Likely weigh more than that now…

    • Jason L.

       173#x21…sounds doable

  • 12:.3 185 rx (games – 198) 

    •  OMG just realized I did 15 push presses each round!! ugh

  • Brady Butler

    Manion 35:23 at 115#

  • BenS

    12.3: 196 rx’d.  Up 24 from the Open.

  • JP

    1st WOD post; the allure of joining in on the daily banter has finally overcome me.

    12.3 – 176 Rx’d

    Did 51 Rx’d in the open before dropping the weight on PP to either 75# or 95# and I know my T2B switched to K2E shortly after, so it felt great to get through this whole WOD Rx’d.

  • Jeff K

    Pretty hungover this am. 174Rx’d, improved by 12 (I think) since the open. PP still heavy but more manageable. Pretty disappointed in this score, I want a rematch, I can break 200. Go Cotto! 

  • Jim S

    My west coast box tour continued today at San Francisco Crossfit. Fun to wod out of doors.
    A: 800m group run/sprint
    B: 20 AMRAP with 35lb dumbbells
    10x dead lifts
    10x renegade rows
    10x step up (20″)
    10x push press
    400m run
    4 rounds plus 30 reps.

  • Steve Slo

    Front Squats 3×5: 205# for all 5 sets.

    Back Squats 1×20: 205# for 17 reps. 
    I’m pissed I didn’t push myself to get the last three reps. I absolutely could have had them.