Warm up:
2 rounds of:
200m Row
5 Burpees
10 Squats
5 Pull-ups
10 Push ups

Strength:
15 minutes to establish max clean and jerk
followed by
15 minutes to reach max front squat

WOD:
3 rounds for time of:

50 Double-unders
25 Wallballs
12 Chest to Bar Pull-ups

Post loads and WOD time to comments.

__________________

The Open is in full swing, and 13.2 will be announced this Wednesday! Just a reminder, we are planning to have a big session for judging competitors on 13.2 following the 9am class on Saturday.

If you would like to do 13.2 at any other time, you need to arrange with a judge 24 hours in advance. Please do not show up during a class time and look for a coach to judge you. Regularly scheduled classes will take priority with space and equipment, and you will need to prearrange a time with a judge that does not interfere with a class time. Thank you!

___________________

Speaking of the Open, how did you do on 13.1? It’s just the first week, but I’ve already heard several people say they have learned a lot about their mad CrossFit skills in the last week. One thing that has been really fun to watch is people who last year could barely snatch the bar, and this year, threw around weight like it’s no big deal! I’m excited to see what 13.2 brings and the challenges everyone overcomes! GREAT WORK on 13.1!

Where the Light Is, Livxfit.com

Post thoughts to comments.

Media:
Monday WOD, March 11, 2013

10 thoughts on “Monday WOD, March 11, 2013

  • March 10, 2013 at 6:50 pm
    Permalink

    If someone is missing a pair of dark grey lululemon pants, I borrowed them from lost and found (sorry – it was FREEZING at the gym Sunday, and I was not prepared for that!). I will wash them and bring them back Monday afternoon. 🙂

  • March 11, 2013 at 7:06 am
    Permalink

    Need a little inspiration for 13.2?? Jenny LaBaw broke her foot a couple of weeks ago and did 13.1 with a boot – one legged burpees!! So tough and a great reminder that the Open is all about pushing yourself beyond what you thought was possible!

    http://www.youtube.com/watch?v=xpoPbvHKVDg

  • March 11, 2013 at 8:48 am
    Permalink

    Awesome video! Thanks for sharing Amie! Makes me want to do 13.1 again! Not really. 🙂 but really gives me inspiration for the next WOD!!

  • March 11, 2013 at 11:24 am
    Permalink

    working out with a broken foot = idiotic

    But what do I know? I’m only a doctor.

  • March 11, 2013 at 2:29 pm
    Permalink

    Spent the morning at CrossFit Invictus in San Diego

    4×5 HBBS with a 3 sec tempo on the way down.
    ME supinated pull-ups in between sets

    4rds for time
    12 reps of push press @ 95#
    12 reps of KB swings @ 2 pood
    5:09

  • March 11, 2013 at 3:41 pm
    Permalink

    WOD 7:44, Max C&J 235, Max Fr Sq 285 A2A

  • March 11, 2013 at 8:09 pm
    Permalink

    205#
    205#
    15:59 rx

  • March 11, 2013 at 8:10 pm
    Permalink

    Bret-
    When you go back to Invictus, find Cody Burgener and give him a chest bump for me! 🙂

  • March 11, 2013 at 8:11 pm
    Permalink

    160# power clean
    175# front squat
    11:03 WOD
    Dessert: 2 rope climbs and 2 min max row for calories: 32

  • March 11, 2013 at 8:58 pm
    Permalink

    Front Squat: 270 (PR)
    WOD: 10:54

    Followed WOD with:
    Rope Climb (mostly technique work): x 10
    2 minute Max Calorie Row: 48 calories (612 meters)

Comments are closed.