CrossFit-Springfield

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W.O.D Thursday 3/21/13

Posted by jeremy On March - 20 - 2013

2013 CFG 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

Watch video demo below and post total scores to Comments.

CFS athletes and judges, please make sure you are completely familiar with the standards for each 13.3 modality. If not, be ready to get NO REPPED!

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7 Responses

  1. Andrew Duncan Said,

    Hey everyone, I left a green hurley hoodie at the 5pm class yesterday. If anyone has seen it let me.no. Please and thank you.
    P.S. 13.3 Hell Yes

    Posted on March 21st, 2013 at 6:51 am

  2. Eric M. Said,

    Tuesdays and Thursdays I would normally row at the 5am, but since I saw the opportunity to improve on a benchmark WOD I decided to do 13.3. The last time I did ‘Karen’ was late July of last year at 11:53…. I’m feeling proud to say I came off the wallballs at 9:25 this morning and still had time to finish the double-unders and make an honest attempt at a muscle-up. 240 Rx for 13.3 today, but I’m more happy that I shaved time off Karen. Thanks to the 5am coaches that push me everyday…you had a hand in making today a PR for me.

    Posted on March 21st, 2013 at 9:13 am

  3. Jen C Said,

    http://m.youtube.com/#/watch?v=40_8BRCtSM0&desktop_uri=%2Fwatch%3Fv%3D40_8BRCtSM0

    Anthony–I tried to catch you before you left today. About halfway through this muscle-up video, it goes to slow motion where you can clearly see the transition from the hips high position of the kip to the turnover. Hope this helps. :)

    Posted on March 21st, 2013 at 9:24 am

  4. Mary Said,

    ATTENTION CFSERS: we will be canceling the 7p row this evening due to road conditions. There will also be no childcare for the 6pm WOD, though the WOD will take place as scheduled. PLEASE CHECK THE WEBSITE THIS EVENING FOR UPDATES ON WODS FOR TOMORROW MORNING. Thank you! Sorry if this inconveniences anyone! Watch a movie with your family. ;)

    Posted on March 21st, 2013 at 4:42 pm

  5. Mary Said,

    CORRECTION: WE WILL NOT HAVE A 6pm WOD. So sorry!!!

    Posted on March 21st, 2013 at 4:50 pm

  6. Grant Said,

    Andrew don’t know if you found it but it’s by the platform.

    Posted on March 21st, 2013 at 7:57 pm

  7. Anthony Said,

    Thanks so much Jen! I’m going to watch this alot and study up and keep getting on those rings!

    Posted on March 22nd, 2013 at 11:57 am

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