FRI 02.07.14 CrossFit Open workouts

CrossFit Open is coming!

Today we’re back testing workouts from past years of the CrossFit Open. Today’s workout is a repeat of the 3rd workout in the 2013 CrossFit Open (hence the name 13.3)… and that workout was a repeat of the 4th workout in the 2012 CrossFit Open (hence the name 12.4).
If you’re brand new to CrossFit, we recommend you do the scaled version of the workout. Those with experience, get after it & try to set a PR on last year’s score!
The 2014 CrossFit Open starts on February 27 & we’ll be testing those workouts on Saturdays throughout the Open, starting March 1.


Check out reigning CrossFit Games champ Samantha Briggs’ performance on last year’s 13.3 workout.

Today’s schedule

6a: All Levels CrossFit- Dyer
7a: All Levels CrossFit- Dyer
8a: Open Gym- Jason
12n: All Levels CrossFit- Lis
1:15p: College CrossFit- Lis
4p: All Levels CrossFit- Amy
5p: All Levels CrossFit- Amy
6p: All Levels CrossFit- Amy

Today’s workout of the day (WOD)

Open WOD 13.3 (& 12.4)*:
As many rounds & reps as possible in 12 minutes of-
150 wall balls 20/14#
90 double unders
30 muscle ups
OR
SCALED OPTION:
As many rounds & reps as possible in 12 minutes of-
25 wall balls 20/14#
50 jump rope singles
10 dips (rings or stationary)

And coming tomorrow…PARTNER WOD!

As many rounds & reps as possible in 20 minutes:
One partner works while one rests (alternate as often as you wish):
Row 500m OR 100 double unders OR 300 singles
30 Partner Rugby throws w/ Med Ball (side rotation throws, 15 each side)
30 Walking lunge steps (holding med ball overhead)
30 Hand Release Pushups
**MOD 15-15-15 reps for beginners

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