Open WOD 12.3


Sebastian lives and breathes fitness. A long time member of Crossfit Southie, an original November Project BEAST, a veteran Crossfit judge, an active member within our community and a great conditioning coach…Sebastian is an athlete who is constantly evolving. He is extremely personable and can even say he’s No-Repped Rich Froning! Give him a shout next time you see him!

Have you signed up for your FREE Functional Movement Screen yet?
Spend 30 minutes identifying your movement and mobility imbalances, and learn what you can do to improve them. Weekly sessions are available on Tuesdays at 6:30 and 7:0pm, and Saturdays at 10:30 and 11:00am. Plenty of spots open still in February… sign up today! Click HERE to reserve your spot.

Day 17 of the Nutritional Challenge please log HERE.

Open WOD 12.3
18 Minute AMRAP
15 Box jumps (24,20)
12 Push-press (115,75)
9 Toes-to-bar

Level 2 (95,55)
Level 1 (75,35)

Scores/Comments for Open WOD 12.3 performed on 2/21/14
Scores/Comments for Open WOD 12.3 performed on 2/19/13

Conditioning Class: WOD
Odd – 15/12 Calories on Rower
Even – 30 Double Unders + 5 Burpees
*Scale double unders as necessary

Conditioning Class: Core
20 Jane Fondas (right)
20 Side Plank raise (right)
60 Second Forearm Plank Hold
20 Side Plank raise (left)
20 Jane Fondas (left)