Friday, March 22, 2013

032213 WOD

A. Group warmup

B. Metcon

>> For Open participants, please watch the movement standards video before arriving at the box. We will do this workout in heats. Please be prompt.

Reebok CrossFit Games Open Workout 13.3

MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN – includes Masters Men 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN – includes Masters Women 55+
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10 lbs to 9′ target)
90 Double-unders
30 Muscle-ups

EFFICIENCY AND MOVEMENT TIPS
WITH GYMNASTICS GURU CARL PAOLI

STRATEGY AND TIPS FROM
THE OUTLAW WAY: Outlaw’s 13.3 Strategy and Tips

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NEW PROGENEX ORDER ARRIVES

Just in time for 13.3, CFUM received a fresh order of Progenex Recovery and More Muscle. Not only do we promote it, but your owners and coaches take it. Talk to someone who’s been using it for a while to get the lowdown on why it works.

Or check out our recent post on Progenex: Progenex offered at CFUM