Folks, this week marks the first week of the CrossFit Games Open!  The workout will be released on Wednesday night and we will have 2 options to do the workout: Thursday and Saturday  (If you have the option of coming to either day, Saturday will be our ‘primary’ day for the Open Workouts.  This means that if you do it on Thursday and are not satisfied with your score, you can attempt it again on Saturday!  Athletes will have 96 hours, until Sunday at 17:00 PST, to validly complete the workout and submit their results.

(If you haven’t registered, what have you got to lose?)

WOD 03 04 13

A. Back Squat 5 ×4 @ 78%  Start a running clock and squat every 2 minutes (0:00, 2:00, 4:00…).

B. 5 Rounds: 

30 sec ME shoulder touches

30 sec rest

30 sec ME KB Swings (53/35)

30 sec rest

30 sec ME Thrusters (95/65)

30 sec rest

C. Accumulate 2 min in an inverted position (inverted hang on rings or HS)

Post times, loads, and comments.

Annette Overhead Lockout

03 04 13
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10 thoughts on “03 04 13

  • 03 04 2013 at 11:45 am

    Exciting news: We will be getting an add on to our current pull-up structure on Tuesday and I’d really like to get it assembled and put up on Tuesday evening after the 6:30 PM wod (starting ag 7:30) if possible. If you are available to help, please stop by! (We will have dinner for everyone who comes to help!)

    • 03 04 2013 at 11:49 am

      I don’t know what’s going on with my comment being struck through. Just pretend its not there.

      • 03 04 2013 at 12:29 pm

        Now my second comment looks completely out of place

      • 03 04 2013 at 12:35 pm

        You could delete it or replace it with something like this:

  • 03 04 2013 at 4:16 pm

    Hi everyone! I wanted to post something because I believe that someone may have accidentally picked up my hoodie and left theirs with me 😀 Mine says “Forboss” on the tag! (Of course, it could also be my fault and I could’ve very easily picked up someone’s by mistake and left mine for them!) Either way, would everyone mind checking their hoodie’s? Thanks, ya’ll 🙂

  • 03 04 2013 at 7:36 pm

    That moment when you realize the WOD is 5 rounds, not 3.

    • 03 05 2013 at 11:01 am

      YES! I can relate to this GIF.

  • 03 05 2013 at 11:04 am

    First day back in about a week.
    A. Worked on back squats from the floor since I’ve been recovering from a low-back tweak. 135 lbs. No pain.
    B. Hit this Rx-ish. Shoulder touches weren’t quite vertical. Typical round looked like:
    15, 15, 4

    • 03 05 2013 at 2:52 pm

      Also got a PA by using my new WOD book for the first time!

Comments are closed.