130329 Friday March 29th




3 Rounds for time:

Run 400 Meters
When you return to the gym search for an Easter egg, open it up, and do whatever it says!

The rule is you can only pick one egg each round and you must do what it says inside!



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130328 Thursday March 28th

Band assisted Handstand Push Ups



As many reps in 7 mins as you can of:

3 Clean & Jerks, 135/95 lb
3 Toes To Bars
6 Clean & Jerks, 135/95 lbs
6 Toes To Bars
9 Clean & Jerks, 135/95 lbs
9 Toes To Bars
12 Clean & Jerks, 135/95 lbs
12 Toes To Bars
15 Clean & Jerks, 135/95 lbs
15 Toes To Bars
18 Clean & Jerks, 135/95 lbs
18 Toes To Bars

If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout.



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130327 Wednesday March 26th




Tabata Row
Rest 1 min
Tabata Air Squat
Rest 1 min
Tabata Pull-up
Rest 1 min
Tabata Push-up
Rest 1 min
Tabata Sit-up (abmat)

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals.



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130326 Tuesday March 26th

“CrossFit?… Nah it’s too dangerous, my kid plays soccer!”


3 Rounds (not for time):

10 – Handstand Push Ups (Strict)*
10 – Toes To Bar (Strict)**
10 – Supine Ring Rows

 *Substitute for Handstand Push Ups is heavy dumbell or kettlebell presses (Strict).

**Substitute for Toes to Bar is GHD Situps.


For Time:

400 – Meter Run
10 – Deadlift @ 60% 1RM
30 – Box Jumps (24/20)

400 – Meter Run
10 – Deadlift @ 60% 1RM
20 – Box Jumps (24/20)

400 – Meter Run
10 – Deadlift @ 60% 1RM
10 – Box Jumps (24/20)



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130325 Monday March 25th

Who can resist a clean ladder?


Take 15 minutes to work up to a heavy Clean and Jerk.

Then complete the following for total reps:

30 seconds of Ground to Overhead @ 60%
90 seconds rest
30 seconds of Ground to Overhead @ 70%
90 Seconds Rest
30 Seconds of Ground to Overhead @ 80%

Rest 90 Seconds then:

10-9-8-7-6-5-4-3-2-1 Rep Rounds of:
Chest To Bar Pull Ups
Plyo Push Ups



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130322 Friday March 22nd


Accumulate 2 minutes of each of the following:

Plank (on forearms)
Handstand Hold
Ring Support

Take as many breaks as you need but accumulate at least 2 minutes in each of the positions.



500 Meter Row
25 – Burpees
50 – Kettlebell Swings (53/35)
1000 Meter Row
25 – Burpees
50 – Kettlebell Swings (53/35)



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130321 Thursday March 21st

Wallballs and double unders? Didn’t we just do them yesterday!… Crap!

CrossFit Games Open 13.3

Complete as many rounds and reps as possible in 12 minutes of:

150 Wall ball shots, 20/14 pound ball
90 Double-unders
30 Muscle-ups


For those of you not competing in the 2013 CrossFit Open who did our Wall Ball – Double under workout yesterday, here is your workout for today:

5 Rounds for time:

7 – Deadlifts (@ 65% 1RM)
14 – Box Jumps (24/20)
21 – Sit Ups (Butterfly Abmat)



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130319 Tuesday March 19th

Kipping Muscle Ups: Elevate the hips and violently throw the head and shoulders through while while keeping your hands and wrists on top of the rings.


3 Rounds For Time:

5 – Muscle Ups*.
10 – Pistols**
15 – Kettlebell Swings

*Intermediate and novice can substitute Pull Ups and Dips or Assisted Muscle Ups with a band.

**Pistols can be done assisted with support or as side step ups onto a 24″ or 20″ Box – (5 each leg).

Rest 5 Minutes then:

EMOM 10 Minutes of:

1 – Power Clean (@ 70%)
1 – Hang Power Clean
1 – Hang Clean

Weight should be light enough to concentrate on foot position not speed.  Reset your feet on every rep and try not to jump too wide on the power cleans.  Make a seamless transition to the hang clean with the same foot width.  Mark your foot position for your front squat and try to hit your mark each rep.





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130317 Monday March 18th

No Mo-Jo!


4 Rounds for total reps of the following:

60 Seconds – Jumping Lunges
30 Seconds – Rest
60 Seconds – Hand Release Push Ups
30 Seconds – Rest
60 Seconds – Row (for calories)
30 Seconds – Rest
60 Seconds – Toes To Bar
90 Seconds – Rest

You can start at any station you like and proceed through all 4 stations in order, then everyone will rest at the same time.  Score will be total reps/calories.



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