March 28, 2013
In observance of Good Friday and Easter, there will be no regular class on Friday or Saturday. Open Gym will be held on Friday from 5:30am – 6:30pm and Saturday from 7am – 11am. There will be no Foundations or Intro Class on Saturday.
CrossFit Open Workout 13.4 (You will have the opportunity to be judged during the regular classes today)
Complete as many reps as possible in 7 minutes following the rep scheme below:
Clean and jerk, 3 reps (135/95lbs)
3 Toes-to-bar
Clean and jerk, 6 reps
6 Toes-to-bar
Clean and jerk, 9 reps
9 Toes-to-bar
Clean and jerk, 12 reps
12 Toes-to-bar
Clean and jerk, 15 reps
15 Toes-to-bar
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.
Clean and jerk, 3 reps (135/95lbs)
3 Toes-to-bar
Clean and jerk, 6 reps
6 Toes-to-bar
Clean and jerk, 9 reps
9 Toes-to-bar
Clean and jerk, 12 reps
12 Toes-to-bar
Clean and jerk, 15 reps
15 Toes-to-bar
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.
Endurance WOD:
Complete Performance WOD
3 hours before or after the Performance WOD, complete the following:
Run- 90 sec ladder (90 sec on 1 minute off, 90 sec on 45 sec off, 90 sec on 30 sec off, 90 sec on 15 sec off, then work back up ladder)
Tri- Bike 3 x 8 minute intervals rest 4 minutes with lite spin (maintain distance for each interval)
Tri- Bike 3 x 8 minute intervals rest 4 minutes with lite spin (maintain distance for each interval)
