Saturday, March 23, 2013

Saturday, March 23, 2013

***Important Announcement***
Beginning Saturday, March 9, we will host the weekly 2013 Reebok CrossFit Games Open workout for our competitors every Saturday at 1245p, through April 6. Please come by each week at this time to cheer on over 30 MPH athletes, as they attempt to qualify our affiliate team for the Mid-Atlantic Regional Final (June 7-9)!

This week’s Open workout (13.3) is:
as many rounds and repetitions as possible in 12 minutes:
150x wall ball @ 20-lbs, 10-ft. target/14-lbs., 9-ft. target
90x double under
30x muscle-up

From Valentine’s Day.
IMG_5183
as many rounds and repetitions as possible in 10 minutes:
5x shoulder-to-overhead @ 115/75-lbs.
10x deadlift
15x box jump, 24/20″ platform

workout courtesy of crossfit.com