Saturday, March 16, 2013

Saturday, March 16, 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 (13.2) is:
as many rounds and repetitions as possible in 10 minutes:
5x shoulder-to-overhead @ 115/75-lbs.
10x deadlift @ 115/75-lbs.
15x box jump, 24/20″ platform
five rounds for time:
15x strict bodyrow*
15x dumbbell shoulder press with 45/30-lb. dumbbells
15x front squat @ 135/95-lbs.

*Your heels must be level with the bottom of the rings in the starting position.

Compare results to May 18, 2011.

workout inspired by

1 Comment

  1. b-kay | March 16, 2013 at 5:57 pm

    Mark Co.: 3 rounds
    Joe T.: 3 rounds (95-lbs., 35-lb. dbs)
    Jason C.: 27:49 (95-lbs., 35-lb. dbs)
    Christine S.: 3 rounds (75-lbs.)
    Julie G.: 3 rounds (65-lbs., 20-lb. dbs; sub: strict bodyrow)
    Rocio Q.: 3 rounds (45-lbs., 15-lb. dbs; sub: strict bodyrow)
    May B.: 20:14 (55-lbs., 20-lb. dbs, strict bodyrow)
    Carter H.: 21:38 (65-lbs., 25-lb. dbs; 3 rounds)
    Melissa S.: 4 rounds (25-lb. dbs, 25-lbs.; sub: seated db shoulder press, strict bodyrow)
    Mark C.: 4 rounds (20-lb. dbs, 30-lb. dbs; sub: strict bodyrow)
    Ralph A.: 26:35 (95-lbs., 40-lb. dbs; sub: strict bodyrow)
    Whitney M.: 28:38 (60-lbs., 20-lb. dbs; sub: strict bodyrow)
    Shawn C.: 4 rounds (115-lbs., 40-lb. dbs)
    Wayne C.: 4 rounds (75-lbs.; sub: pushup)
    Mark L.: 26:52 (115-lbs., 30-lb. dbs)
    Shawn J.: 4 rounds (75-lbs., 25-lb. dbs; sub: strict bodyrow)
    Mayra C.: 25:09 (65-lbs., 20-lb. dbs; sub: strict bodyrow)
    Joanna T.: 27:46 (55-lbs., 15-lb. dbs; sub: strict bodyrow)
    Ida N.: 3 rounds (35-lbs.; sub: knee pushup, strict bodyrow)
    Yoshi S.: 4 rounds (105-lbs., 30-lb. dbs; sub: strict bodyrow)
    Eric M.: 3 rounds (115-lbs.)
    Dave K.: 4 rounds (115-lbs., 35-lb. dbs)
    Marcel S.: 4 rounds (30-lb. dbs, 30-lb. dbs)
    Sofia J.: 24:26 (65-lbs., 20-lb. dbs; sub: strict bodyrow)


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