Come in between 4:30 and 7:30 to make up one of the last 4 workouts. This week the choices are:
- Snatch hang snatch complex 1 rep max then 12, 8, 4 reps for time of KB power snatch (53/35#), box jump
- 10 rep max front squat then 400m backwards run
- Skill work: muscle ups and rope climbs then “Annie” – 50, 40, 30, 20, 10 reps of double unders and situps
- AMRAP in 3 minutes of: KB swings (53/35#), hand release push ups, row (calories), toes to bar, sandbag cleans
Note: If you are planning on completing 13.3 tonight, please post to comments what time you will be coming. We’d like to have 13.3 done by 6:30 p.m. so plan accordingly!
This Post Has 13 Comments
Hope to do 13.3 tomorrow and should be able to get in and finish before 6pm. If not can I make it up on Friday? I can not make it up any time on Saturday
Hey Korba, mistake, should have been get it done before 6:30!
I will be in at 5 to do 13.3!
Alright Jimbo! Be there to cheer you on brotha!! You too Korba!
In @ 4:30-5 for 13.3
aiming to be there between 4:30 and 5 for 13.3!
CrossFit KOP has 2 shares of a cow for the taking! Their cow is being delivered 4/3. Cost of each share (1/8 cow, usually about 50 lbs) is $348.50. If you’re interested check out their blog post here: http://aimeesfitnessblog.blogspot.com/2013/03/philly-cow-share-update.html
Will we be having another cow share? I’m sure I can wait it out until then considering I still have a little more than half the beef from this past one.
Hey T,
The planning for that cow share wound up being a nightmare so I don’t expect to try it again soon. I do however have the farmer’s number and he will deliver whatever bulk beef you want. Let me know if you want his contact info. We just got 60 pounds of ground beef and 30 pounds of roasts about a month ago.
I will be there at 5:45 for the open WOD, yeah wall balls!
LOL buzz… I like the enthusiasm, even if I know you don’t mean it!!
Congrats to Sara R on her first rope climb last night, and to Mark Filchner on his first two muscle ups!!!
Results:
13.3
Kev 75 WB+90 DU+4MU
Todd V 134
Jess V 148
Killa 240 (8:59)
Dan Y 104
Marissa 131
Korba 195 (8:58)
Jimbo 140
Buzby 173 (11:09)
“Annie”
Sara 8:18 Rx (10ft RC)
FS/Bwds Run
Moira 40 (back squat), 4:15
Snatches
Joel 90, — (35, 24″)