WOD Thu 3-21-13 (CF Games Open WOD #3)

WOD Wed 3-20-13 “Grace”
March 19, 2013
WOD Fri 3-22-13
March 21, 2013

WOD Thu 3-21-13 (CF Games Open WOD #3)

Tonight at 6:00PM will be our main competition run of the 3rd CrossFit Games Open workout!  If you are not competing we will still do the same movements but will adapt as necessary for scaling and equipment.

Group love after the WOD

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In this lifetime you don’t have to prove nothin’ to nobody but yourself.

Never Quit.


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


Please be sure to watch the entire workout instruction video (above) for full details.

This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

Every rep counts in this workout. Credit will be given for partially completed rounds. You will enter your result by the total number of reps completed.

Special Tiebreak

In this workout, we are using a special tiebreak method. At the end of each set of exercises, time should be marked. Specifically, as soon as the 150th Wall ball is complete, time should be marked. As soon as the 90th Double-under is complete, time should be marked. The same at the 30th Muscle-up, if you get there. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at the last fully completed exercise set, whichever that may be.

For example, a male athlete finishes all the reps up to and including 10 Muscle-ups, for a total of 250 reps. This is his score. He also finished the 150th Wall ball at 7:50, and the 90th Double-under at 9:25. In this case he will enter 9:25 as his time in the tiebreak field since this was the time of completion of his final fully completed set. This athlete would be ranked above someone who got 250 reps and a tiebreak time of 10:00, but below someone with 250 reps and a tiebreak time of 9:00.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended that you set your clock to count up.

Cool Down:

1) Foam roller or LAX ball quads – 10 leg curls in 3 positions each leg

2) Banded shoulder complex – 4 stretches, 30 sec each arm per stretch

3) Spiderman stretch 5 x each leg, 10 sec hold top/bottom

4) 200M easy walk/jog

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