3/20/13

DSC_0317
Push Jerk: 5×3
 
4 Rounds:

  • 2 min AMRAP:
    • 10 Box Jumps (24/20)
    • 7 Pull Ups
  • 2 min Rest

 
Extra:
Band Pull Aparts

3/19/13

DSC_0379
Front Squat: 7-5-3-7-5-3
 
8 min AMRAP:

  • 5 Power Clean (145/100)
  • 10 Wall Balls
  • 20 Double Unders

 
Extra:
Hip Extensions: 3×10
 
 

3/18/13

Open WOD 13.2 is in the books! Congrats to everyone that participated. What will 13.3 entail?
 
A1. 4xME Pull ups (rest 1 min)
A2 4xME Chin ups (rest 1 min)
or
10 Min AMRAP of Muscle ups
 
For Time:
1K Row
25 TTB
35 Burpees
500 M row
10 TTB
20 Burpees
 

3/16/13

We will review standards at 10:00AM and 11:00AM. Make sure to sign up for a heat when you arrive at the box.
 
Open WOD 13.2
 
10 min AMRAP of:
5 Shoulder to overhead (115/75)
10 Deadlift
15 Box jumps (24/20)
 
Standards
Prep
Strategy
 
We will have an open gym from  12:00PM-2:00PM on Sunday if you are unable to make it in today.

3/15/13

A1. Weighted pull ups: 3×8 (rest 1 min)
A2. Press: 3×8 (rest 1 min)
 
Complete the following:
 

  • 5×250 M Row (rest 30 seconds)

 

  • Tabata sit ups

 

  • Tabata push ups

3/14/13

Rest/Make Up Day/Open WOD 13.2
 
If you are doing the CrossFit Open 13.2 WOD, Make sure to checkout the following link:
13.2 Standards
 
 

3/13/13

A. 10 minutes to find a 1RM Snatch
B. 8×1 Snatch @ 85% 1RM
 
For Time:

  • 500m Row
  • 20 Wall Balls
  • 10 TTB
  • 15 Wall Balls
  • 10 TTB
  • 10 Wall Balls
  • 400 m Run (weather permitting)

 
Extra:
Band Pull Aparts
 
 

3/12/13

DSC_0063
A1: Close Grip Bench Press: 4×8
A2: Bent Over Row: 4×8
 
4 Rounds:

  • 2 min AMRAP
    • 5 Hang Power Cleans (115/75)
    • 5 Push Jerks
    • 5 Box Jumps
  •  Rest 2 min

3/11/13

Front Squats: 7-5-3-7-5-3
 
7 Min AMRAP of:

  • 3 Thrusters (100/65)
  • 3 CTB Pull ups
  • 6 Thrusters
  • 6 CTB pull ups
  • 9 Thrusters
  • 9 CTB pull ups
  • 9 CTB pull ups
  • 12 Thrusters
  • 12 CTB pull ups…

Continue to add 3 reps to each movement of each round until the time cap is met.
 
Extra:
GHRs: 3×10 (add weight if possible)
 

CrossFit Open 13.1 Results

Great job, everyone! What a fun day. It was incredible to see people break through barriers. There were more than a few snatch PRs today. Don’t forget to upload your total # reps completed and the tiebreak time to the CrossFit Games website. Here are the results as a reference!
 
Marie F. – 100 reps / 8:18
Liz O. – 150 / 12:12
Anthony N. – 100 / 10:36
Sarah R. – 100 / 10:10
Katy W. – 103 / 7:05
Claire E. – 100 / 6:11
Niki M. – 100 / 7:44
Omar L. – 100 / 8:20
Mauricio K. – 100 / 6:25
Nicky K. – 100 / 7:34
Cheryl A. – 101 / 7:25
Tim C. – 100 / 8:52
Kenny M. – 109 / 6:37
Meghan D. – 100 / 7:42
Andy T. – 100 / 9:23
Cora B. – 128 / 5:57
Amy B. – 110 / 7:21
Bjorn B. – 100 / 9:32
Rob H. – 81 / 13:23
Tony M. – 100 / 6:55
Tiara A. – 105 / 6:26
Jessica J. – 100 / 6:53
Neal B. – 100 / 7:02
Marvin M. 113 / 6:08
Tim B. – 100 / 10:44
 
Scores must be submitted to games.crossfit.com by Sunday 3/10 at 7:00PM