Thursday, March 21, 2013

Thursday, March 21, 2013 - Workout

CrossFit Games Open Workout 13.3 was announced last night live from CrossFit Roots in Boulder, CO.  Here is the live announcement immediately followed by 2 of the fittest women in the world going head to head on it:

CrossFit Games Website

We won't be doing this workout tonight because we aren't setup to do wall ball shots yet.  As soon as I can get some targets bought or made we will start doing them more.  Don't worry...we will still be doing this workout soon.

Today's Workout Times: 5:30 & 6:30 PM

Warm-Up:
- Light Jog
- 35 Consecutive Double Unders or 3 minutes of trying
- Joint Mobility
- 1 Round Standard Warm-Up

Group Warm-Up:
- 800m Time Trial

Skill Work:
- Pull-Ups

Conditioning:
5 Rounds -
- 300m Run
- 15 Chest to Bar Pull-Ups
- 30 Unbroken Squats


If you are doing the workout as prescribed then you must complete all 30 squats unbroken in each round.  If you stop to rest during them you start over at 1 after the rest.

Post detailed workout results to comments.

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9 comments:

  1. thresa cluteMarch 21, 2013 at 9:07 PM

    I think I did a RX'd workout????
    17:20 4 rounds
    Green and pink band
    Unbroken squats
    300 run

    ReplyDelete
    Replies
    1. John L.March 22, 2013 at 9:33 AM

      almost...RX'd would be without a band. you'll get there soon enough. We need to work on getting you on a smaller band. You have the strength and technique to go down at least one level.

      Delete
  2. AnonymousMarch 21, 2013 at 9:15 PM

    Jessica

    800 m 4:24

    4 rounds 24:05
    green band, broken squats

    ReplyDelete
  3. Kim FrazierMarch 21, 2013 at 9:45 PM

    800M 4:45
    4 Rounds 20:29
    green and purple band,unbroken squats

    ReplyDelete
  4. JamesMarch 21, 2013 at 10:11 PM

    400m--2:29

    5rds 17:58
    100m
    ring rows
    unbroken squats-which were a great idea, John--I would have taken a rest or two, except there was no way I wanted to start over--instead I pushed past a psychological barrier I didn't realize existed

    ReplyDelete
  5. Gerald IngramMarch 22, 2013 at 6:45 AM

    800m 3:01
    4 Rounds 18:22
    green\red unbroken squats

    ReplyDelete
  6. AnonymousMarch 22, 2013 at 9:29 AM

    Margie Green 03/21/2013
    1000m rows 5.482
    3 round
    400m rows, 15 ring rolls, 15 squats

    ReplyDelete
  7. John L.March 22, 2013 at 9:31 AM

    800m - 3:27...ugh

    RX'd other than purple band - 21:42

    I really need to work on my pull-ups. It's embarrassing the number of breaks i had to take in each set.

    ReplyDelete
  8. FaydraMarch 25, 2013 at 5:00 PM

    2:17 400m
    20:17 @ 4 Rounds
    Modified squats @ 20
    Rings instead of pull ups

    ReplyDelete

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