Aftermath of Hurricane 13.3
032313 WOD
A. Group warmup
B. Metcon
For time:
150 wall balls
KIDDING!
For time:
800-meter run
15 Russian kettlebell swings (70/50)
10 pull-ups
400-meter run
15 kettlebell swings
10 pull-ups
200-meter run
15 kettlebell swings
10 pull-ups
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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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
Spot the shakas. Hint: There are four.
032113 WOD
A. Make up skill / strength
Take the first 25 minutes of class as open gym, working on missed lifts and skill work. After the announcement of 13.3, many of us will be working on muscle-up progressions. Use your time wisely.
B. Metcon
In 12:00
Run 800-meters
Then AMRAP
3 deadhang chin-ups
6 dumbbell burpee deadlifts (35/25)
9 toes-to-bar
50-meter farmers carry (with same dumbbells) *
Score is rounds and reps of AMRAP. Partial farmers carry will not count as a full rep.
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Yoga for CrossFitters with certified yoga instructor Ann Van Patten will be held from 9 to 10 a.m. New prices are effective immediately: For monthly unlimited members, the featured class is free. For 3 x week members (this tier includes students, couples and police/fire/military rates), cost is $5; for 2 x week members, cost is $10. Thank you for valuing this important mobility class!