Tuesday 2013.03.26

Mar 25, 2013

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

Mar 24, 2013

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

Mar 22, 2013

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

Mar 21, 2013

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

Mar 20, 2013

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.