Saturday, April 30, 2011

Saturday, April 30, 2011

***Important Announcement***
Beginning Saturday, March 19, we will host the weekly 2011 Reebok CrossFit Games Open workout for our competitors every Saturday at 1p through April 23 April 30. Please come by each week at this time to cheer on Neil A., Sidra C., Steve D., Tamra F. (from Dubai!), Ivy F., Rob K., Jen M., Meghan M., Josh M., David O., Joe P., Christy P., Dave R., Mike S. and Stuart W., as they attempt to qualify our affiliate team for the Mid-Atlantic Regional Final (June 3-5)!

This week’s final Open workout (11.6) is:
as many repetitions as possible in seven minutes:
3x thruster @ 100/65-lbs.
3x chest-to-bar pull-up
6x thruster
6x chest-to-bar pull-up
9x thruster
9x chest-to-bar pull-up
12x thruster
12x chest-to-bar pull-up
15x thruster
15x chest-to-bar pull-up…

This is a timed workout. If you complete the round of 15, go on to 18. If you complete 18, go on to 21, etc.

as many rounds as possible in 20 minutes:
5x thruster @ 95/65-lbs.
7x hang power clean
9x sumo deadlift high-pull

Compare results to October 14, 2010.