3/9/13

CrossFit Games Open WOD 13.1
17 min AMRAP:

  • 40 Burpees
  • 30 Snatch (75/45)
  • 30 Burpees
  • 30 Snatch (135/75)
  • 20 Burpees
  • 30 Snatch (165/100)
  • 10 Burpees
  • Snatch (210/120), as many reps as possible

**Please watch the following video and read the information regarding movement standards for 13.1
The class structure on Saturdays for the next 5 weeks will be slightly modified due to the CrossFit Open. Every Saturday the programmed workout for the day will be the CrossFit Open WOD. Even if you are not competing in the CrossFit Open, you will perform the workout. The gym will still open at 10AM, and we will complete the workout in heats. There will not be a group led warm-up, however there will be a warm-up posted on the whiteboard and coaches will be available to assist with the warm-up if you have any questions.
 
Saturday 3/9/13
***At 11:10AM we will announce the winners of the Paleo Challenge!
 
Heat times:
10:15AM
10:45AM
11:15AM
11:45AM
*Plan to arrive 15-20 minutes before the heat time you want to jump into to allow for warming up.

3/8/13

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Weighted Chin Ups: 3×8
 
4 Rounds:

  • 5 Box Jumps
  • 100 Yard Sprint

**Rest as needed, record your fastest and slowest round
 
Row:  500 M TT
 
Double unders: 3×1 Min AMRAP
 
 
 

3/6/13

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Front Squat: 7-5-3-7-5-3
 
3 Rounds:

  • 10 Deadlifts (275/185)
  • 50 Double Unders

3/5/13

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Push Press: 5×3
 
21-15-9

  • Box Jumps
  • Ring Dips
  • Pull Ups

 
Extra:
Prowler Push

3/4/13

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“CrossFit Total”

  • 1RM Back Squat
  • 1RM Press
  • 1RM Deadlift

Paleo Challenge:
This is the final test out of our Paleo Challenge. So far, people have been putting up some impressive numbers with the 5 min AMRAP of burpees. Don’t forget to get your body fat testing done today. If you haven’t signed up for a time yet, please come into class early to get it done. Jess will be at the gym all day to test your body fat.
CrossFit Open
Also, don’t forget to sign up for the CrossFit Open. Go to games.crossfit.com to register under the Hardware CrossFit affiliate and team. The CrossFit Open is a 5 week event (one workout is announced every week by CrossFit HQ). You will have the opportunity to complete the Open Workouts on Thursdays and Saturdays of each week. We really encourage everyone to give this a try. There is no minimum fitness requirement to participate in the Open. Everyone, regardless of strength, age, or stamina can compete. You will have fun, and you won’t regret it!

3/2/13

A. 5 min AMRAP of Burpees
B. 3×5 Weighted Pull Ups
 
For Time: “CrossFit Baseline”

  • 500m Row
  • 40 Squats
  • 30 Sit Ups
  • 20 Push Ups
  • 10 Pull Ups

 
 

3/1/13

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A: Deadlift: 3×5
B: Pistols (Single Leg Squat): 3×5 (each leg)
 
For Time:
2k Row