WOD

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

3/9/13

CrossFit Games Open WOD 13.1

17 min AMRAP:

  • 40 Burpees
  • 30 Snatch (75/45)
  • 30 Burpees
  • 30 Snatch (135/75)
  • 20 Burpees
  • 30 Snatch (165/100)
  • 10 Burpees
  • Snatch (210/120), as many reps as possible

**Please watch the following video and read the information regarding movement standards for 13.1

The class structure on Saturdays for the next 5 weeks will be slightly modified due to the CrossFit Open. Every Saturday the programmed workout for the day will be the CrossFit Open WOD. Even if you are not competing in the CrossFit Open, you will perform the workout. The gym will still open at 10AM, and we will complete the workout in heats. There will not be a group led warm-up, however there will be a warm-up posted on the whiteboard and coaches will be available to assist with the warm-up if you have any questions.

 

Saturday 3/9/13

***At 11:10AM we will announce the winners of the Paleo Challenge!

 

Heat times:

10:15AM

10:45AM

11:15AM

11:45AM

*Plan to arrive 15-20 minutes before the heat time you want to jump into to allow for warming up.

3/8/13

DSC_0483

Weighted Chin Ups: 3×8

 

4 Rounds:

  • 5 Box Jumps
  • 100 Yard Sprint

**Rest as needed, record your fastest and slowest round

 

Row:  500 M TT

 

Double unders: 3×1 Min AMRAP

 

 

 

3/7/13

DSC_0508

Rest/Make Up Day

3/6/13

DSC_0417

Front Squat: 7-5-3-7-5-3

 

3 Rounds:

  • 10 Deadlifts (275/185)
  • 50 Double Unders

Get your free Trial Class now!

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