Workout of the Day OPEN WORKOUT 13.3 In 12 minutes complete as many rounds and reps as possible of: 150 Wall Balls (20lbs/14lbs) (10'/9') 90 Double Unders 30 Muscle Ups
2013 03 22
23 March 2013 – STRENGTH – Floor Press 1’s
STRENGTH Workout of the Day MAIN EVENT: 1A) Floor Press (1's week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you're working off of a 185 1-RM Max, all…
2013 03 22
Workout of the Day ***I recommend that our Open competitors take today off and prep for tomorrow's Open workout. 13.3!!! A. Take 15-20 Minutes to work up to a 3RM weighted pull up B. 3 rounds for time of: 225/135 Deadlifts x 5 reps 10 Lateral Burpees Run…
2013 03 21
21 March 2013 – STRENGTH – Deadlift 1’s
STRENGTH Workout of the Day MAIN EVENT: 1) Deadlift (1's week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you're working off of a 185 1-RM Max, all…
2013 03 20
Workout of the Day Complete 2 Rounds of the following: Row 250 meters 25 Push-Ups Row 500 50 Air Squats Row 750 75 Double-Unders Row 1000m 100 Ab-mat sit ups
2013 03 20
[caption id="attachment_5075" align="alignleft" width="225"] Making Use Of The Scaffolding[/caption] We requested scaffolding so that Bharat could do some pull-ups! Our temporary signage will be up soon, but in the meantime, look for us under the scaffolding!
2013 03 20
Workout of the Day A. Five sets of: Shoulder Press x 4-6 reps @ 20X1 Rest 60 seconds Front Leaning Rest on Rings x 60-90 seconds Rest 60 seconds B. Complete as many rounds and reps as possible in 6 minutes of: 115/75 lb. Push Press x…
2013 03 19
Workout of the Day In Teams of 3, complete 3 full rounds each of: Row 500m 400m Run (or ski) 20 Wall Balls 20 Burpees 400m Run (or ski) Row 500m The workout will run as follows: Partner A will start with their 500m row and then…
2013 03 18
19 March 2013 – STRENGTH – Press 1’s
STRENGTH Workout of the Day MAIN EVENT 1A) Press (1′s week) [All numbers are based off of 90% of your 1-RM. For example, your first warm-up set is based off of 40% of 90% of your 1-RM. If you're working off of a 185 1-RM Max, all…
2013 03 18
Workout of the Day A. Four sets of: Clean x 1.1.1 (rest 10 seconds between singles – these are full cleans) Rest 2-3 minutes between sets B. Complete as many rounds and reps as possible in 12 minutes of: 135/95 lb. Hang Squat Clean x 6 reps Hand-Release…
2013 03 17