How To Watch The 2017 CF Games Regionals

Cassie and Sarah compete on Memorial Day weekend in the California "Super" Regional from May 26th through 28th, but superfans of CrossFit will be glued to their devices starting this weekend as the first group of CrossFit Games Regionals (including the East Regional, with defending champs Katrin Davidsdottir and Mat Fraser) starts on Friday morning, May 19th.

For information of how to stream every single event from every single Regional competition (including next weekend's California Region with our two athletes) check out the information on the CrossFit Games website (click here) - the details are also listed below:

The entirety of the 2017 Reebok CrossFit Games Regionals will be streamed to Games.CrossFit.com, CrossFit’s YouTube channel and the CrossFit Games Facebook page. Anyone, anywhere can watch every heat of every division online for free.

All Regional competitions start at 9 a.m. local time each day and end by 5:15 p.m., with the exception of the larger South Regional, which will start at 9 a.m. and end by 7:15 p.m. When heat schedules (local time) are available, they can be found on the CrossFit Games website on each Regional’s competition page (see below).

We’ve listed a schedule and time-zone specifications for each Regional weekend.

May 19 - 21, 2017

East Regional | ET | UTC -4 hours

South Regional |  CT | UTC -5 hours

May 26 - 28, 2017

Pacific Regional | AEST | UTC +10 hours

California Regional | PT | UTC -7 hours (GO CASSIE & SARAH!!!)

Central Regional | CT | UTC -5 hours

June 2 - 4, 2017

Meridian Regional | CEST | UTC +2 hours

West Regional | PT | UTC -7 hours

Atlantic Regional | ET | UTC -4 hours

Don’t worry if you miss any of the action. The live coverage will be archived on the Games site too, so you can watch even after the events have ended.

WOD for 05-18-17:

Split Jerk:

2-2-2-2-2

Climbing as technique allows.

-then-

For Time:

200m Run

21 Hang Power Snatches @ 95/65 lbs

21 Overhead Squats

200m Run

15 Hang Power Snatches 

15 Overhead Squats

200m Run

9 Hang Power Snatches 

9 Overhead Squats

Stress And Living On The Roof

All of my clients, and I believe nearly all people, would love to build a beautifully balanced life, to eat perfectly Paleo meals and be free from cravings for salt, sugar or alcohol.  They'd like to sleep eight or more hours per night and wake up feeling refreshed and rejuvenated.  They'd like to work out consistently except for their perfectly coordinated rest days, with always flawless technique.  There would be no need for stress management, because each day would represent an oasis of fresh, colorful fruit and veggies, plenty of clear, cold water, clear mind, full heart, and joyous exercise.  Chris Kresser defines these four elements: nutrition, exercise, sleep, and stress management, as the "four pillars of health," and I tend to agree with him.

Many of my clients have limited ability to focus on these four pillars because they have created a world in which they feel like they are fighting for survival - trying to make ever more money to support lifestyles ever more extravagant in cities which are ever more expensive.  Fear of not having enough - money, time, accolades - drives us to enter survival mode. If you feel like you are fighting for survival, eating nutritious food, getting enough sleep, and exercising regularly can't be among your top priorities.  In survival mode, all you care about is living to fight another day.

When we exist in survival mode, our bodies respond with cortisol and adrenaline, potentially fueled by caffeine.  We are constantly ready to fight - no time for sleep  - we stay up late and wake up early.  We go from email to phone call to meeting to flight to traffic to bills.  No time for nutritious meals - we forget to eat until we're starving, and then we eat whatever quick and easy calorie bomb will get us through. No time for exercise - we sit in a screen-induced trance, forgetting to even move for hours on end, slouching further into our chairs, and sagging into our standing desks, wondering why our atrophying bodies hurt everywhere.  No time for stress management - we can't even breathe, much less breathe deeply, and we can't imagine finding time to go outside or play with dogs and children with no agenda.  Every single moment feels urgent, critical, and time-sensitive.

If you are existing in survival mode, there are two things to evaluate: what do I really need/want, and am I doing what I need to be doing/can do to get there?  Through evaluating your priorities, you can sift through the things that are meaningful - the things that bring you joy or fulfillment, and/or the things that are necessary to ensure the survival of your family - and make choices to ensure that the things taking your time or money, are also bringing you joy or fulfillment, and contributing to your survival.

Once we've fixed the foundation, and are no longer feeling threatened, we can then focus more effectively on building health. These four critical elements enable us to thrive, and the absence of any or all of these components will lead to feeling gross in the short-term, and being sick in the long term.

The foundation relates to basic survival.
The pillars relate to optimal health.
Then we can focus on the future.

Too many people confuse the roof and the foundation.  You can't fight for the roof in survival mode as though your life depends on it, without crumbling in the pillars.  You can't realistically talk about the luxury of fulfillment or achieving lofty goals if you're unsure whether you will actually live to see the day that you experience them.

Your life plan should absolutely ensure your foundation is solid - that you have enough money to keep a roof over your head, food on your table, and time to enjoy the people you love. If you're truly stressed because of flaws in your foundation, pay close attention to that - manage your income, your lifestyle, and your expectations so they're in sync.

If you've established that you're striving for goals that represent luxuries versus necessities,slow down, stop stressing, and focus on building the pillars. Learn about nutrition - food quality and quantity, meal prep and cooking.  Get enough sleep - turn off the lights, put down the phone.  Exercise regularly - find a routine you like and stick to it consistently.  Manage stress, but only to recognize when it's overtaking you, and decide whether it's your foundation that's stressing you, or your roof.  If it's the roof, take a step back, do more deep breathing, and realize that you're only one person, and Rome wasn't built in a day.

-Sarah

WOD for 05-17-17:

AMRAP 5 Minutes:

7 Deadlifts @ 245/165 lbs

40 Double Unders

-Rest 5 Minutes-

AMRAP 5 Minutes:

7 Power Cleans @ 185/135 lbs

14 Pistols, alternating

-Rest 5 Minutes-

Weighted Plank Hold:

3 x 0:45 (Rest 1:00 Between Efforts)

If possible, add to 05-09-17

R.I.P. Barbells

You'll have to please excuse all the Regionals talk these next two weeks as we gear up to the big weekend in Del Mar (May 26 - 28).  Cassie and Sarah have put in so much work this last year in order to be able to represent themselves and Arena Ready at one of the highest level competitions in the world, so hopefully talking shop about the events and workouts - and reminiscing about competition years past - can be forgiven by those of you who may not find it all as interesting as the rest of us.  Thanks for your understanding. 

In class on Monday I made the joke that in honor of the upcoming 2017 CrossFit Games Regionals, which for the first time ever will (seemingly) not include a barbell whatsoever, we will run our workouts at Arena Ready with no barbell for the next two weeks.  After the groans subsided I of course said "just kidding!" so as not to let anyone suffer with the thought too long - although between Monday's non-barbell AMRAP and Tuesday's non-barbell met-con, it would appear that we're at least giving most everyone's favorite strength & conditioning tool a bit of a break for the early part of this week.

But don't despair, we'll have our share of barbell movements mixed in with other elements as we always do... and for now we'll wish that our old friend the barbell Rest In Peace this coming Regionals season.  Some of us are still holding out (wishful thinking) for a "surprise" Regionals Event 7 to be announced on the spot, immediately following Event 6 - perhaps a nice heavy barbell with really any movement requirement.  A weightlifting coach can dream...

For now, how about a flashback video to 2015 when barbells were in play and Sarah set a Regionals Event record with a heart-stopping miss then a make (at 10:02 in the video) in Event 5:   

R.I.P. Barbells.  

WOD for 05-16-17:

Pause Front Squat:

3-3-3-3-3

Climbing as technique allows. Pause is 3 seconds at the bottom.

-then-

For Time:

400m Run

15 Double Kettlebell Front Squats @ 53/35 each side

5 Bar Muscle-ups

400m Run

12 Double Kettlebell Front Squats 

4 Bar Muscle-ups

400m Run

9 Double Kettlebell Front Squats

3 Bar Muscle-ups

So Much Fitness In The Building!

Arena Ready had 20% of the 2017 NorCal Individual CrossFit Games Regional female athletes in the building this weekend, and the four ladies got after the six announced Regional workouts together in good spirits.  Sunday afternoon was a fun and furious finale which entailed a run through of Regional Events 5 and 6.

Thanks to our super fit friends Bri Gaipa and Shannon de Peralta for coming over and pushing Cassie and Sarah during these prep sessions!  It will be fun to watch all four of these awesome women battle it out with the fittest in the "SuperRegion" in just two weeks - 2017 CrossFit Games Regionals here we come!  

The FIVE stages of woking out, with four of the fittest women in the country:

1) Stand around for a while and talk about how sore you are:

2) Do the actual workouts, eventually.

3) Lay on the sidewalk in dramatic fashion and talk about how bad the workouts were:

4) Get yourself together just enough for a group photo:

5) Eat breakfast/brunch together and thank our patient server for accommodating the oddest combination of sides and substitutions conceivable (brunch photo not available, sadly).   

WOD for 05-15-17:

AMRAP 18 Minutes:

18/15 Calorie Row

18 Box Jumps @ 24/20 in

18 Single-Arm Dumbbell Snatches @ 55/35 lbs (alternating)

18 Walking Lunges

18 Handstand Push-ups

The ABCs of Partner WODs

Those max effort partner feels.

Happy weekend, friends!

WOD for 05-13-17:

On a Running Clock, With a Partner...

A) From 0:00 - 5:00

Partner A Completes - AMRAP 5 Minutes:

6 Hang Power Cleans @ 155/105 lbs

12 Toes-to-Bar

24 Double Unders

(Partner B may help count, judge, and cheer for Partner A)

From 5:00 - 7:00

Rest & Re-Set Equipment

B) From 7:00 - 12:00

Partner B Completes - AMRAP 5 Minutes:

6 Hang Power Cleans @ 155/105 lbs

12 Toes-to-Bar

24 Double Unders

(Partner A may help count, judge, and cheer for Partner B)

From 12:00 - 14:00

Rest & Re-Set Equipment

C) From 14:00 - 28:00

Partners A & B Complete - 14 Minutes For MAX REPS:

1200m Run (TOGETHER)

60 Hang Power Cleans @ 155/105 lbs (SPLIT)

120 Wall Balls @ 20/14 lbs to 10/9 ft (SPLIT)

MAX REPS Lateral Bar Burpees (SPLIT)

Partners run together and both complete 1200m.  Hang power cleans, wall balls, and bar burpees are shared and may be split in any fashion (does not have to be equal).  The faster runner can start the hang power cleans as soon as she has completed the run, and does NOT have to wait until the slower runner completes the run - however, the wall balls and burpees cannot start until the preceding movement's reps are finished.  Use the same barbell loading as used for Parts A & B. 

Record three scores for today:

1) Rounds + reps for Partner A on Part A

2) Rounds + reps forPartner B on Part B

3) The team's total lateral bar burpee reps on Part C (or score as an AMRAP if wall balls are not finished)

But We Rowed Yesterday!? Rowing Tips From Coach Hillary

Ah yes, rowing WODs for two consecutive days.  Six little words that can sound like torture to so many CrossFitters.  But never fear, Coach Hillary is here! 

A while back Coach Hillary, our resident rowing coach extraordinaire (former NCAA Division-1 collegiate rower and collegiate rowing coach), shared some valuable rowing tips for our athletes.  Here is that post again, just in time for Friday's WOD:

Gah, MAKE IT STOP!!!

So now that Rob's let on that I have some rowing experience and can work miracles for your erg times I thought I'd share what I know and quickly bring you all back to Earth on that dream of having a sub-6 min 2k (That's rowing lingo for the standard distance of crew races: 2000m and is the erg test time that people ask you about if you say you're a rower, akin to the "Fran" time in CrossFit).  I rowed for 8 years through high school, college, and coached Novice Rowing at a Division III school for a year exclusively in the Northeast so I've spent a lot of time on ergs with Winter limiting time on the water.  I've been out of the rowing game for some time now though so what I can share are the basics of what I've found helpful over the years and encourage you to ask our awesome coaches/athletes crushing rowing WODs for feedback.

CrossFit from the early days has embraced "erging" as one of the main mono-structural exercises to test cardio-respiratory fitness.  And like any movement in CrossFit, technique can be utilized to keep you safe, get you fit, and hitting PRs or can be forgotten, lead to injury, and make peoples eyes hurt (see video above).

Thankfully most everyone at AR has a good technique base and just need some understanding of the mechanics, drills for refinement, and time for reinforcement.  

Here's three main concepts that have been drilled into me through the years that have stuck with me:

1) Muscle Sequence

Just like many of our barbell movements in CrossFit, proper sequencing of the major muscle groups in rowing is key to optimal force.  Legs, back/chest, then arms, does that sound familiar? Rob and Sarah have posted a great resource here that walks through the correct sequencing and positions through the drive and recovery so I won't rehash that but it's worth a review before we work this with drills.

2) Suspension on the Oar/Handle

This one doesn't get talked about as much from what I've heard in CrossFit but was one of my Coach's favorite things to harp on and was key for some of us getting our legs to drive first before engaging our trunk.  She'd yell "HANG ON THE OAR" and have us do drills where we'd practice standing up on the foot stretchers so that we'd have all our weight hanging on the oar with our glutes off the seat for a split second.  The idea was if you're not feeling that suspension, there's some slack in the system that leads to inefficiency (Think of not being on tension when doing a barbell lift = not pretty and no fun!).

Here's a snippet from a pretty good article (though super nerdy) that helps explain this a bit more.

"There are three distinct forces that act on the rower: forces exerted at the foot, the seat and the hand. Force is generated directly at the foot stretcher and the rower acts as the mechanical link between the force exerted at the foot stretcher and the force transferred via the hands into the oar. The force transitioned into the oar via the hands is dependent on the force exerted on the foot stretcher and the acceleration of the body (Baudouin & Hawkins, 2002)." 

So think of standing on that foot stretcher as well as pulling on the oar.  If you're lost, don't worry, we can show you what we mean in person.

3) Stroke Length and Pacing

Force = distance/ time so the longer your pull is the more force can be produced (yay for tall gangly people/sorry minis!).  While this may seem intuitive, it can be one of the harder things to do when we're trying to set PRs and compete with the person next to us, the natural tendency during high intensity is to speed up the stroke rate which leads to a shorter pull and ultimately less force as we can't maintain the pace that would result in the same force at a lower rate.  Here's more on why this happens from the same article linked above:  

"As suggested, technical efficiency decreases as stroke rate increases. This occurs for a number of reasons; physiological demands increase at a higher SR, transfer of mass from bow to stern (finish to catch) happen faster and technically demanding aspects of the rowing stroke occur more frequently with less time for consideration of the rower." 

Good news is there's a Stroke Rate number on ergs so this is something you can work easily once you're aware.

If you can master all of these concepts, you'll be in great shape to set some PRs and show the CrossFitters what's up at your next competition.  I look forward to seeing it happen!  Finally, I'd be remiss if I didn't share what the real sport of rowing looks like.  It's a bit long but here's the US Womens 8 winning the 2015 World Championships for a record 10th straight year beating out Canada with a lower Stroke Rate :)  

WOD for 05-12-17:

Alternating EMOM for 5 Rounds (10 Minutes):

Minute 1: 3 Clusters, climbing

Minute 2: Strict Ring Dips, pick number 

-then-

2 Rounds For Time:

20 Calorie Row

20 Clusters @ 115/80 lbs

10 Muscle-ups

*Cluster = squat clean thruster

(Compare to 06-20-16)

Summer Days & Nights: All About Sleep

As summer approaches and the sun stays out longer - and the mornings see daylight sooner - it can be challenging to stay in (or start) a consistent rhythm for getting enough sleep.  I think most of us know that proper sleep is necessary for a healthy lifestyle but many of us (myself included) struggle with how to implement strategies that can increase sleep quality and quantity.  We may not even fully realize how important sleep is to so many other aspects of our life (body composition, hormonal balance, etc.). 

The good folks at Precision Nutrition published an article titled "All About Sleep" which is a helpful piece covering several of the critical aspects of shut-eye, and some recommendations for increasing the quality and quantity of your sleep.  You can read the full article by clicking here, and we've included the intro below - it's a quick, informative, and useful read... and definitely worth 5 minutes of your time!     

People will go to great lengths to ensure that they have a smart and well structured exercise program, nutritional plan and supplementation regimen.  Yet they often forget about or abandon their sleep and sleep quality.

Sleep is essential to health and survival. Even if you don’t eat very well, you can still expect to live around 75 years. But if you don’t sleep, you’ll likely check out in a couple of weeks — the Guinness World Record for sleep deprivation is 11 days. (For more reading on this, check out Scientific American: How Long Can Humans Stay Awake?)

Most of you aren’t going to try to break that record any time soon, even though medical students and parents of newborns might feel as though they are inadvertently trying. But even if you meet the basic requirement for sleep, are you sleeping optimally? And if not, what does poor sleep quality do to your body composition and eating habits? Are late nights in front of the TV, computer, or fridge leaving people fatigued, overfed, and with little ability to make nutritious food choices each day?

-Ryan Andrews (Precision Nutrition)

WOD for 05-11-17:

In Teams of Three... 

3 Rounds For Time:

50 Deadlifts @ 225/155 lbs

70 Box Jumps @ 24/20 in

90 Calorie Row*

*One athlete MUST be in a static deadlift hold at the top of lock-out (hips and knees extended) in order for another athlete to accumulate row calories.  If the static deadlift bar drops the row MUST STOP immediately and cannot resume until a deadlift bar is once again at the top of lock-out.  

The reps for all three movements are shared, with one athlete working at a time (not including the athlete holding the static deadlift during the row). 

(Compare to 07-30-16)

Adding Years To Her Life: Eva Epps

Often I tell people that "I don't do CrossFit to be good at CrossFit.  I do CrossFit to be great at life."  Sometimes it's easy to lose sight of that perspective, especially when we're having fun in the gym chasing numbers, chasing friends, and chasing down previous versions of our self.

So it's good to be reminded every now and again why we all do what we do inside the walls of the gym.  Thanks for reminding us of exactly that, and for sharing your story, Eva. 

WOD for 05-10-17:

1 Power Clean + 2 Push Presses + 1 Push Jerk:

5 sets of (1+2+1)

Climbing as technique allows.

-then-

A) AMRep 5 Minutes:

400m Run

20 Lateral Bar Burpees

MAX REPS Shoulder-to-Overhead @ 135/95 lbs

REST 2 MINUTES

B) AMRep 5 Minutes:

200m Run

20 Shoulder-to-Overhead @ 135/95 lbs

MAX REPS Lateral Bar Burpees

Score by total reps for both A and B.

Coach Laura: Farewell For Now... Hope We See You Again Soon!

We've had the pleasure of knowing Laura for eight years, and for all of that time she's been a role model, a trusted advisor, an amazing friend, and an awesome example of what being an athlete, coach, and human being is all about.  In preparing for some exciting new professional endeavors she'll be leaving San Francisco (very) soon, and while our Arena Ready community is selfishly sad about the whole deal, we're even more so excited about the incredible things we know she'll be accomplishing in her future.  And who knows, she may be back if we're lucky ;-).

Join many of us to say farewell for now to Coach Laura on Tuesday evening - where and exactly when you say?  Check the private Arena Ready Facebook group (duh) for all the details (you see, this is how we keep certain private AR things, well, private) - and if you don't know what that is then read yesterday's blog post below and get on it! 

You will be very missed, Laura.  Go out there and crush what's next for you!

WOD for 05-09-17:

ON A RUNNING CLOCK...

A) From 0:00 - 13:00

For Quality (NOT For Time):

600m Run

500m Row

40 Double Unders

30 Kettlebell Swings @ pick load

20 Kettlebell Goblet Squats

10 Burpees

B) From 13:00 - 36:00

Back Squat (Week 12 of 12):

Establish Your New 2-Rep Max

C) From 38:00 - 44:00

Weighted Plank Hold:

3 x 0:45 (Rest 1:00 Between Sets)

*Add to your top set from 04-18-17 and 03-30-17

"Rick Broning": Arena Ready Private Facebook Group, Here I Come

I'm starting to think that the Arena Ready private Facebook group is fast becoming required daily reading for many.  And by required daily reading I mean the new alternative to fantasy football or online window shopping... or to watching videos of people competitively exercising before you leave the office to go competitively exercise with other people who've spent their day watching videos of competitive exercise.  

If you're a member at Arena Ready and you're not part of the private Arena Ready Facebook group then you're missing out - over the last week or so in particular the group has been ON FIRE with hilarious, insightful, thought-provoking (hey, I didn't say what sort of thoughts exactly), and entertaining posts by several of our members and coaches.  

In just the last 7-10 days folks in the private AR group have reveled in such amazing posts such as (but not limited to): 1) Coach Lindsay/Sparkle's "You know you're really into CrossFit when..." post, and the corresponding 50-ish comments/answers from members that were some of the funniest things I've read in a while; 2) Jeffrey's "Anti-Gym Funk" washing machine selfie; 3) Ryan's attempt at channeling community road rage into positive outlets such as peoples' workouts; and 4) C-Dub's request for me to bring back "Early 90s-Era Rob" if even for a day.  This doesn't even include the news, events, and organizing of social gatherings that several members and coaches have posted about on the group.

If you're not on Facebook I get it - and I applaud your holdout (I wasn't either until we opened a gym).  But I think if you're an engaged member at Arena Ready - which pretty much includes all of you reading this - you might consider hopping on Facebook just for this purpose.  You can even join under a pseudonym - as long as Sarah and/or I know what it is we can make sure to accept your invitation to join (pro tip: don't use a photo of Rich Froning as your profile pic and then list your name as something that sounds like an Eastern European pop star... I've deleted dozens of such requests to join, sadly).  Which thus begs the question:

If you had to create a social media pseudonym, what would that pseudonym be?

Hope you all had a great weekend.    

WOD for 05-08-17:

Every 90 Seconds For 6 Rounds:

Power Snatch + Hang Squat Snatch + Overhead Squat

Climbing as technique allows

-then-

4 Cycles For MAX REPS (2 Minutes ON / 2 Minutes OFF):

200m Run

13-12-11-10 Overhead Squats @ 115/80 lbs (no rack)

MAX REPS Chest-to-Bar Pull-ups
 

This is 2 minutes of work followed by 2 minutes of rest, repeated for 4 cycles.  The overhead squat reps decrease by 1 each cycle.  Your score is total number of chest-to-bar pull-ups.  

Salute Your Shorts: Camp Anawanna

Two-ish years ago I was programming a few workouts and thought to myself, "Self, I really want to program a variation of the WOD The Chief..." since that's one of my favorite WODs of all time (it was the workout Sarah and I did the morning of our wedding day at Arena Ready several years ago, and it's traditionally been my "birthday WOD" at AR as well).  Because I'm a nerd I thought about what to call it - a Chief obviously needs a camp or tribe of some sort... which made me think of the fictional "Camp Anawanna."

Some of you who know me are aware of my strange fascination with TV show theme songs.  And if you're around my age and were lucky enough to have cable (or, in my case, a black market cable box from the shady guy that used to work at the cable company) you probably wasted many an afternoon singing this song.

IT'S I HOPE WE NEVER PART. NOW GET IT RIGHT OR PAY THE PRICE!

Thus ends my random tangent that has nothing material to do with CrossFit.  

You're welcome.

WOD for 05-06-17:

"The Anawanna Mile"

4 Rounds For Time:

4 CYCLES of "The Chief"

400m Run

1 CYCLE of "The Chief" is:

3 Power Cleans @ 135/95 lbs

6 Push-ups

9 Air Squats

(Compre to 10-08-16 and 10-03-15)

Yoga's Back Baby... and Dani Too! Hooray!

Dani is back and will be re-starting yoga classes this month - hooray!  To say that her presence at Arena Ready was missed is an understatement, and we're so excited that her cool energy and positive vibe will be back in the building.  Dani will be leading yoga classes on Sunday mornings for the month of May, and her classes are scheduled for the following dates/times:

Sunday, May 7th @ 9:00am

Sunday, May 14th @ 9:00am

Sunday, May 21st @ 9:00am

Sunday, May 28th @ 9:00am

Remember that yoga is available to all Arena Ready members as a part of your membership (there is no charge to attend!) - we simply ask that you sign-up for class in advance so that Dani knows how many to expect, and bring your own mat if you have one (we have a few to borrow if you don't).  All levels of experience are welcome!  

Wondering what to expect at one of Dani's yoga classes?  Click here for a description in her own words (and a silly video that I added to the post... totally not her doing on that front LOL).  

WOD for 05-05-17:

Alternating EMOM For 4 Rounds (24 Minutes):

Minute 1) 18/15 Calorie Row

Minute 2) 18 Russian Kettlebell Swings @ 70/53 lbs

Minute 3) 12 Push Jerks @ 115/80 lbs

Minute 4) 12 Toes-to-Bar

Minute 5) 200m Run

Minute 6) REST 

The goal is to maintain all 18-18-12-12 reps across the four movements, and to complete the run within the given minute for every round.  If you fail to complete 18 and/or 12 reps of a movement within the given minute, immediately move on to the next movement and then attempt to maintain the reduced rep count for that "failed" movement for the remainder of the workout.  

For example, if you can only complete 10 Push Jerks within the given minute, move on to the Toes-to-Bar immediately, and then attempt to maintain 10 Push Jerks for the remainder of the WOD.  Your score is the lowest number for all four movements, with best possible score being "18(15 women)-18-12-12." 

Want to dial up the intensity?  Do everything unbroken and sprint the run.