CrossFit Open 13.3 (Thu. Mar. 21 – Sat. Mar. 23)

March 20th, 2013


This is the third week of the CrossFit Open!
During the CrossFit Open we will have that week’s Open WOD be the WOD for Thursday through Saturday. This will allow everyone to make multiple attempts at getting the best score possible. We are also posting an alternate WOD for those that only want to do the Open WOD once.

Those that are registered for the CrossFit Open will need to make sure they have someone judging their movements and counting reps. We suggest that you pair up with someone else that is registered and that you alternate judging each other. During our busier classes we will also have additional trainers and volunteers available to judge you. Remember that each of you is responsible for posting your own score on the CrossFit Games website. You must do this by 7pm Sunday! Don’t leave it until the last minute. The best thing to do is post your score right after doing the WOD. Don’t worry, fi you do the WOD again and improve you will be able to post a new score. You can do this multiple times.

Those of you that are not registered for the CrossFit Open will just perform this WOD as you would any other one at our box.

WOD 13.3

Level 2 (Open WOD)

AMRAP 12:00
150 Wall balls (M-20# @ 10′ / W-14# @ 9′)
90 Double-unders
30 Muscle-ups

Level 1

AMRAP 12:00
150 Wall balls  (M-20# @ 10′ / W-14# @ 8′)
90 Double-unders
30 Pull-ups
30 Dips


AMRAP 12:00
100 Wall balls  (M-14# @ 10′ / W-10# @ 8′)
50 Double-unders or 200 singles
25 Pull-ups

Alternate WOD
All levels
Complete as many reps as possible in 30 minutes of:

  • 1 Rope climb (Sub – Ground to standing)
  • 25 HR push-ups