WOD - Friday, 3.13.15

 This Saturday March 14 and next Saturday March 21 at 12pm we are doing a Free Trial Class for anyone interested in trying CrossFit.  If our members know anyone interested they can call the gym or come on Saturday.

15.3 is here and it's a doozy!  It also seems Keith has a hotline to Dave Castro because this workout was basically programmed on Wednesday!

Warmup
(0-10)
1 minute of single unders
1 minute of double unders
10 air squats
10 jumping squats
10 light wall balls
(note: women throwing to a 9 foot target, now is the time to set your target line)
10 wall balls (workout weight)
(ti[: try dropping your arms between wall ball reps)

Skill Session (10 minutes)
(starts at :10 minutes)
Muscle up / pulling progressions 
- (follow the board and pick the most challenging movement)
- If you have muscle-ups, now is the time to experiment with different grips (false grip vs. neutral) as well as linking muscle-up techniques

Judging
Remember we'll be judging each other and running two heats in class.  Heat 1 will start promptly at the :28 minute point, Heat 2 will begin at the :44 minute point.  Please do everything possible to be ready to go and not take any last minute tinkle breaks.

Anyone hoping to receive an RX score on this workout will need to do a straight-arm muscle-up.  What we mean by that is that you cannot jump onto the rings with a bent arm and then go right into your muscle-up.  In training that is fine, but in competition like the Open that doesn't count.  If you're stuck with the "bent-arm" muscle up, you can easily work around this by first jumping on the rings with a normal grip and showing straight arms, and then wiggling yourself into your false grip and hitting your regular muscle-up.  You won't be able to do two in a row this way, but you will be able to "count" that rep, as long as you show a straight locked out arm once you get on the rings.  Judges, please hold good standards!

Wall balls must hit the target at the appropriate height on every rep as well has hit a full squat.  Judges please let your athletes know if they are not breaking parallel, and if they continue not to, throw out the "no-rep."  That's how we get better!

Workout 15.3

14-minute AMRAP:
7 muscle-ups
50 wall balls
100 double-unders

M 20-lb. ball to 10’
F 14-lb. ball to 9’

Special note on the tie breaker if you are officially participating in the open.  Judges, note the time the athlete finishes each set of double unders!  The athlete will need this when they submit their score.  You do not need to record a tiebreak if you are scaling the workout.

If you do not have muscle ups, you'll do the scaled variant, and it's a burner!  Note, you can go back to RX Open workouts in weeks 4 and 5 even if you scale this workout.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 14 minutes of:
50 wall-ball shots (20/10)
200 single-unders

Men use 20-lb. ball to 9 feet, Women use 10-lb. ball to 9 feet

Super special announcement!  This workout is one of the very rare cases that the women are throwing to a 9 foot target.  We've trained you to throw to a 10 foot target so this is going to feel awesome.  We have a 9 foot mark set on the non-logo side of the gym.  If you want to throw to a 9 foot target during the WOD (ladies only), you'll be able to set that before your workout with a high tech tape on wall setup.
 

Fitness

Warmup
10 leg swings (each leg),
10 push ups
5 inch worms 
10 burpees
10 beat swings 
5 strict pull ups
10 candle stick single leg stand up 
10 GHD sit ups

WOD
5 RFT
300m Row 
10 pull ups 
15 burpees
20 Wall ball (20/14)