***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 (13.4) is:
as many repetitions as possible in seven minutes:
3x clean and jerk @ 135/95-lbs.
3x toes-to-bar
6x clean and jerk
6x toes-to-bar
9x clean and jerk
9x toes-to-bar
12x clean and jerk
12x toes-to-bar
15x clean and jerk
15x toes-to-bar…
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.
for time:
15-12-9
swing @ 70/55-lbs.
ring dip
single-leg squat (alternating, total)
8:28 sub 36lb swing, push up, 36lb gobblet squat
Good luck to all the competitors today!
–Scores–
Holmes H.: 8:46 (45-lbs.; sub: jumping pull-up)
Mark L: 4:31 (55-lbs.)
Mark Co.: 9:26 (sub: plate assisted sls)
Jason C.: 4:40 (55-lbs; sub: band assisted sls)
Christine S.: 12:15 (45-lbs.; 15-12)
Adrian P.: 10:35 (45-lbs.; sub: jumping ring dip, band assisted sls)
Shawn C.: 5:26 (55-lbs; sub: 2x pushup, band assisted sls)
Carter H.: 7:46 (35-lbs; sub: static dip, band assisted sls)
Joanna T.: 11:09 (35-lbs.: bench dip, 2x goblet squat)
Ida N.: 11:33 (25-lbs.; sub: bench dip, 2x goblet squat; 15-12)
Melissa S.: 10:13 (35-lbs.; sub: single-leg swing, static dip, 2x pike-up)
Robert W.: 10:54 (35-lbs.; sub: static dip, 2x goblet squat)
Marcel S.: 9:16 (45-lbs.; sub: jumping ring dip, band assisted sls)
Kirsten P.: 10:23 (35-lbs; sub: bench dip, 2x goblet squat)
May B.: 10:56 (35-lbs; sub: static dip negatives, band assisted sls)
Graham G.: 12:02 (45-lbs; sub: static dip, band assisted sls)
Sofia J.: 8:10 (35-lbs; sub: bench dip, band assisted sls)
Yoshi S.: 11:25 (45-lbs.; sub: jumping pull-up, plate assisted sls)
Rocio Q.: 8:34 (25-lbs.; sub: russian swing, bench dip, 2x goblet squat)
Spencer S.: 8:11 (45-lbs.; sub: jumping ring dip, band assisted sls)