Saturday, March 24, 2012

Saturday, March 24, 2012

***Important Announcement***
Beginning Saturday, February 26, we will host the weekly 2012 Reebok CrossFit Games Open workout for our competitors every Saturday at 1p through March 24. Please come by each week at this time to cheer on Neil A., Sidra C., Chris C., Steve D., Tamra F., Ivy F., Michael F., Alissa G., Borja G., Jon H., Rob K., Josh M., Joe P., Christy P., Andrew R., Dave R., Mike S. (from San Francisco!), Joe S., Brian T. and Matthew W., as they attempt to qualify our affiliate team for the Mid-Atlantic Regional Final (May 4-6)!

This week’s final Open workout (12.5) 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.

Competitors, after 12.3.

for time:
10x handstand pushup
15x strict pull-up
20x weighted lunge @ 90/60-lbs.
25x strict bodyrow
30x handstand pushup
35x strict pull-up
40x weighted lunge
45x strict bodyrow