Thursday 3/28/13

-CrossFit Open 13.4-

WOD:

Men:

Complete as many reps as possible in 7 minutes following the rep scheme below:

135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Women:

Complete as many reps as possible in 7 minutes following the rep scheme below:

95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

https://www.crossfitstrongisland.com/1293/1293/

STRENGTH

3 stations rotating every minute to a different station for 9 minutes

Sled Push

Jump Rope

Weight Push ups

 

WOD

4 Rounds for time

50 Squats

10 Pull ups

5 Hang Cleans 135/95

 

 

Tuesday 3/26/13

Spartan Race Training Camp @ CFSI

8pm (Arrive Early to Warm up!)

-Regular CrossFit Class will be held at 8pm as usual. It will be an open floor to do the WOD.

https://www.crossfitstrongisland.com/1275/1275/

Strength: Handstand Push-ups 5 x max

WOD:

21-15-9

• Thrusters (65/45)
• Knees to Elbow
• Box Jumps (24/20)
• KBS (55/35)

Cash Out: 2 rounds

• 100 Flutter Kicks
• 1 min Plank Hold

 

Join Our Spartan Race Team

-CROSSFIT STRONG ISLAND-

Race day is Saturday April 13th, 2013

Special training classes start Tuesday 3/26/13, keep your eyes open and follow our special class schedule online at our blog. All members welcome to train whether or not competing with us on race day. These classes will involve running, and obstacle course training. A portion of most classes will be held outdoors so dress accordingly. Let the fun begin…

 

www.spartanrace.com 

https://www.crossfitstrongisland.com/1263/1263/

Monday 3/25/13

 

Strength:

Power Snatches 5×3

CrossFit WOD:

5 RFT

10 Power Snatches

15 Push Ups

20 Ab Mat Sit Ups

https://www.crossfitstrongisland.com/1261/1261/

Strength

Bench Press 5×5,3,3,1,1,1

WOD

3 Rounds for time

22 hand release push ups

22 KB 1 arm clean and press(11 pr arm) 35/25

22 V ups

Cash out 13 Hand stand walk ups

 

HAPPY BIRTHDAY GEORGE!!!!!!!!!