Saturday, April 6, 2013

Saturday, April 6, 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 (13.5) is:
as many repetitions as possible in four minutes:
15x thruster @ 100/65-lbs.
15x chest-to-bar pull-up

If 90 reps (three rounds) are completed in under four minutes, time extends to eight minutes.
If 180 reps (six rounds) are completed in under eight minutes, time extends to 12 minutes.
If 270 reps (nine rounds) are completed in under 12 minutes, time extends to 16 minutes, etc.
IMG_5798
for time:
1-2-3-4-5-6-7-8-9-10
strict bodyrow
weighted strict sit-up @ 25-lbs.
standing long jump, 6-feet