Workout 12.1: 7 minutes in heavin’

Thursday 120223

WORKOUT 12.1, 2012 CrossFit Games Open

Complete as many reps as possible in 7 minutes of:


This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.

Movement Standards
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.

If you’re on Team CrossFit NYC and officially competing in the Games, you must read the above movement standards AND watch this video that explains WOD 12.1 to prepare yourself to come do the WOD at the gym. Doing so will prepare you and will make your coach’s job of getting everyone through the workout much easier. Thanks!

Please note that if you are registered on our team and plan to do this WOD, your options are tonight or Friday at the 8:30pm WOD class (or 7:45pm Post-Elements WOD class) or Saturday during regular gym hours (see schedule). Thanks.

A shout-out to our latest sign-ups for Team CrossFit NYC! Remember, if you want to join our team, you must join no later than this Sunday, February 26th, at 8pm EST. If our team is the largest (so far we’re in the lead), all team members will win free tickets to the CrossFit Games. We’re also doing a commemorative Team CFNYC t-shirt ONLY for Open Team Members that will not be for sale. So join our team!

David Kerr III
Dan O’Connell
John Meade
Arden Lee
gregory rollins
Matthew Trent
Richard Gray
Matt Mohwinkel
jim Herrold
Jessica Moore
Craig Chaikin
Jeff Yan
Mitesh Patel
Roopesh Amin
Nicole Phillips
Shannon Hsu
Kelsey Smith
brian harkins
Josh Rasiel
Jacob Jansson
Lee Brown
Jason Epstein

Total Athletes: 401

Thursday 120223

Fight Gone Bad!

Three rounds of:
Wall-ball, 20#/14# ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75#/55# (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75#/55# (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

Compare to 110917.

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

DON’T FORGET! Paul Jaminet, co-author of The Perfect Health Diet, will be doing a brief Q&A with CFNYC members talk tonight from 5-6pm at the new space at 44 W. 28th St., 2nd floor. Paul writes: “I think since time is so limited it would be best to prioritize Q&A. I’ll bring printouts of our food plate and if people want me to talk, I can talk about that, why the food plate was constructed the way it is, why different things are healthy. For example, what factors determine meat quality, why beef is better than pork, if people are interested in that; or which plant foods are better.” This is a great opportunity for anyone who missed Paul’s earlier talk for us this past fall. This talk is free to all members of CrossFit NYC, including Elements students.

Gymnastics WOD’s Carl Paoli on the burpee: part 1, part 2, part 3, part 4, part 5, part 6
Chemical causes of diabetes: Overeating is not the only problem
Brekky tacos / Squash it like a spiced pumpkin
Why I don’t “got milk”
8 reasons why you act against your own better judgment
Pringles aren’t potato chips, British court rules

Here’s what’s on tap for Friday’s WOD classes (remember that the 8:30pm WOD class and the 7:45pm Post-Elements WOD class will instead being doing Workout 12.1 for athletes registered on Team CrossFit NYC).

Good morning – 30% (of back squat) x 8 x 3
Back squat – 87% x 3 x 5