4 Rounds
Run 200M with a 45/25# plate
30 Squats
30 Sit Ups
Compare to 04-20-2012

We will be judging the Open WOD tomorrow at 10:00. Please be warmed up and ready to go at 10:00. After the Open, we are heading over to Saws Soul Kitchen and Avondale for some post WOD food and beverages.

Open Gym ends at 10:00 tomorrow.

Also, CrossFit Rebellion will have a team for the Rumpshaker 5k which will be on 3/30. If you’re interested in being on the team, please go to http://www.imathlete.com/events/Rumpshaker5K and select Team Registration. The registration fee is $20 thru this Saturday (3/9) but will increase to $25 afterwards.


  1. Can we add Thrift Shop and Ho Hey to the playlist?

  2. Remember that Rumpshaker 5k registration goes up after tomorrow from $20 to $25. You can still join the CFR team after the price increase.

  3. You firebreather/competitor types might want to watch this Mobility WOD prep for 13.1: http://www.mobilitywod.com/2013/03/crossfit-open-13-1-prep-the-dream-team-edition-carl-paoli-diane-fu-brian-mackenzie-kstar.html.

  4. Also interesting on tiebreaks for WOD 13.1: http://www.youtube.com/watch?v=atee7vF_u2o&feature=youtu.be

  5. I’m gonna have to veto Thrift Shop. That might be the worst song ever written. Ill add the other one! 🙂

  6. I like Thrift Shop.

  7. Sorry. It’s not happening!

  8. Rebecca says:

    Good luck to all competitors doing the open tomorrow! Stay strong, fight that bad feeling!