Games WOD 13.1 FOR REAL

Dont give up Saturday March 9, 2013

We will be in the box at 8 am and get the first heat off at 8:30-8:35.  We plan on running 6 athletes per heat and will go until everyone has gone.  Please post to "Leave a Comment" to reserve a heat assignment.  Heats will go every 30 minutes Starting at 8:30.  This will be a first reserve, first choice schedule.  Please be courteous and check all comment.  If a heat is full choose another.  Arrive early for your heat to allow for proper warm up and mobility.  You all know what to expect.  There are tons of videos currently assisting with strategy and movement. http://gymnasticswod.com/content/crossfit-games-breakdown-131 If you are having trouble getting a certain weight snatch over your head, consider split snatch.  http://journal.crossfit.com/2012/01/split-snatch.tpl CrossFit Games Open WOD 13.1 17 minute AMRAP of: 40 Burpees 30 Snatch, 75 / 45 /45 / 35 lbs 30 Burpees 30 Snatch, 135 / 75 / 75/ 55 lbs 20 Burpees 30 Snatch, 165 / 100 / 100/ 75 lbs 10 burpees Max rep Snatch, 210 / 120/ 120/ 90 lbs

Skill/Strength: Station Set Up/Judge Intro/ Strategy

Warm Up: 20 (10 per Leg)  OH In Place Lunges 25/15/10 10 Jumping Squats 10 HRPU 10 KB SDHP 70/44/35 10 KB Swings (American) 53/35/25 Skin The cat on Rings (Watch GymnasticsWOD Video for tutorial) GHD Standing Hip Extensions (Watch GymnasticsWOD Video for tutorial) DROM Mobility as needed

9:00 is now FULL and CLOSED. Patty, Jenni, Lindsey, Rick, Frankie. If you are not in the Box by 8:30 you will be scrubbed from the heat and replaced.

10:00 has Dennis, Erin D, Jenny N Jack W, Morgan, and Nick J.  This is serious and important to everyone involved.  If you will not be here, if you choose to not attend, please be courteous and inform us.  If you are no here 30 minutes before your heat you will be removed and replaced.

8:30 MK 150 Reps Randy aka Turtle 124 Reps Raegan 131 Reps Janelle 116 reps Mary N 141 Reps Dave 100 Reps

9:00 Patty 108 Reps Jenni  119 Reps Vince 150 Reps Frankie 100 Reps

9:30 CLOSED Bridget 101 Reps Maria 100 Reps Katie N 100 Reps Silja 100 Reps Vic 144 Reps Steve M 111 Reps

10:00 CLOSED Dennis 109 Reps Erin D Jenny N 121 Reps Jack W 105 Reps Morgan 113 Reps Nick J 118 Reps

10:30 Malopy 100 Reps O’Malley 120 Reps Matt S 100 Reps Pat 107 Reps John Mc 133 Reps

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