WOD – April 4, 2013

The weigh in for the end of the diet challenge has been moved to this Sunday from 11am to 1pm at SinCity CrossFit!  Click here to see available times!  Click here to sign up for a time!

We are getting together this Saturday for the final CrossFit Open Workout 13.5 at SinCity CrossFit!   We will be closed this weekend.   Click here to register for a heat time!  You must reserve a time to workout!  There will be 6 athletes per heat.  Click here to see the roster!  We would like everyone to come out and compete and cheer on all the competitors!

Work Out of the Day

CrossFit Games Open 13.5

Complete as many rounds and reps as possible in 4 minutes of:
100 pound Thruster, 15 reps
15 Chest to bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes. 
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Post total reps to beyond the whiteboard.

Metcon Workout

5 rounds for time:

50 ft bear crawl

10 ball slams, 40/20lbs

10 grasshoppers

50 ft crab walk

10 ball slams, 30/20lbs

10 grasshoppers

50ft broad jumps

10 ball slams, 30/20lbs

10 grasshoppers

Post time to beyond the whiteboard.

Posted in:

Leave a Reply

Your email address will not be published. Required fields are marked *