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Archive | March, 2013

Saturday March 30, 2013

Workout of the Day:
Teams of two must complete the following as quickly as possible:
Run 800
50 Power Cleans (135/95)
100 Pull-ups
200 Anchored Sit-ups (your partner will anchor your feet)

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Friday March 29, 2013

Reminder
Holiday hours for Easter weekend:
Friday March 29, Open gym 8-10 A.M.
Saturday March 30, normal business hours.
Monday April 1st, Group class 9 A.M.
Workout of the Day:
CrossFit Games Open 13.4
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, […]

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Thursday March 28, 2013

Workout of the Day:
Three rounds, for time:
Run 400 meters
10 Burpees
10 Shoulder to Overhead (95/65)
30 Double-unders
Endurance Wod:
Three rounds of:
Tabata Row
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the total distance performed in all of the intervals.

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Wednesday March 27, 2013

Workout of the Day:
“Nasty Girls”
3 rounds for time of:
50 Air Squats
7 Muscle-ups (or 21 Pull-ups and 21 Push-ups)
135/95 pound Hang power cleans, 10 reps

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Tuesday March 26, 2013

Workout of the Day:
For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps (24/20)
25 Triple-unders
50 Good Mornings
25 Ring dips
50 Knees to elbows
25 Thrusters (45/35)
50 Sit-ups
Endurance Wod:
3 rounds for time of:
Row 500 meters
20 Burpees
Run 400 meters
Rest 1 min

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Monday March 25, 2013

Workout of the Day:
Take 10 minutes and work up to a heavy-ish Deadlift.
Then:
For time:
20 Kettlebell swings (70/53)
30 Toes to bar
Run 400 meters

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Saturday March 23, 2013

Workout of the Day:
“Elizabeth”
21-15-9
Power Cleans
Ring Dips

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Friday March 22, 2013

Workout of the Day:
CrossFit Games Open 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20/14 pound ball
90 Double-unders
30 Muscle-ups

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Thursday March 21, 2013

Workout of the Day:
Power Clean 2-2-2-2-2
Then:
For Time:
5 Power Cleans
50 Sit-ups
10 Power Cleans
40 Sit-ups
15 Power Cleans
30 Sit-ups
20 Power Cleans
20 Sit-ups
Endurance Wod:
Each for time:
Row: 5x 500 meters
Rest 2 minutes between efforts.

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Wednesday March 20, 2013

Workout of the Day:
“Helen”
3 Rounds for time of:
400 meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

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