Tuesday 2013.03.26
Mobilize: Wrists & shoulders
Skill: 15 minutes of handstand practice
Conditioning:
5 rounds, for max repetitions:
- 1 minute row for calories
- 1 minute push ups
Compare to 20121106.
Monday 2013.03.25
Strength:
A/B/C: Press & Back Squat
Conditioning:
8 minutes, as many rounds as possible:
- 4 Barbell Rows
- 1 Hang Power Clean
- 6 Front Squats
- 1 Power Jerk
- 8 Walking Lunges
Use the heaviest weight possible while being able to maintain full control of the barbell on the rows.
Saturday 2013.03.23
Today is our final Bring A Friend Day for the week! Thanks to all the friends who have kicked it with us this week, it has been a blast!
Option 1:
In teams of two complete,
5-10-15-10-5 of:
- Burpees
- Box Jumps
- Kettlebell Swings
Each Partner completes each movement one at a time before moving to the next.
Option 2:
CrossFit Games Open WOD 13.3
12 minute AMRAP of:
- 150 Wall balls (20/14)
- 90 Double-unders
- 30 Muscle-ups
Friday 2013.03.22
Don’t forget: tomorrow (Saturday) is our last Bring A Friend Day this week!
There is an early bird discount in effect for the Boot Camp! Sign up by March 29th and get 10% off! Just use coupon code “summer” at signup.
Strength:
A/B: Front Squat & Deadlift
C: Bench Press & Deadlift
Conditioning:
4 Rounds for time:
- 10 Deadlift @ 50%
- 10 Ring Dips
- Seabag Carry 75/50
Thursday 2013.03.21
Bring A Friend Day!
Team mini-“Murph” for time:
- Run 400m
- 50 Pull Ups
- 100 Push Ups
- 150 Air Squats
- 400m Run
*Runs are done together! Teams can partition the rest of the workout however they like, but only one partner may be working at a time.
