The Countdown Begins

Thank you to all the people who came out to support us this weekend at our fundraising event! We raised a good amount of money thanks to those who helped out. In less than a week we will be competing at The CrossFit Games Mid-Atlantic Regionals in Landover, MD. Because of this event, we will not be having bootcamp Thursday night or Saturday. We will have the 11:30 on Thursday though, so try to make it to that one. I’ll shoot out an email soon with the details.

Monday, June 3rd, 2013

4 Rounds

One minute at each of the following stations:

Box Step Ups

Wall Ball Slams

DB Press

Situps

Rest

Wednesday, March 22nd

Power Clean – 15 minutes 1×3 at 60% 1×2 at 70% 1×2 at 80% 1×1 at 85% 2×1 at 88-90%

Weightlifting: Goal today is to take the multiple reps for touch and go if possible as we build to two heavy singles at 88-90%.

For Time: 15 min cap 2 Wall Walks 2 Deadlifts 275/195 20 DU 4 Wall Walks 4 Deadlifts 275/195 40 DU 6 Wall Walks 6 Deadlifts 275/195 60 DU 8 Wall Walks 8 Deadlifts 275/195 80 DU 10 Wall Walks 10 Deadlifts 275/195 100 DU

Workout – We should be primed for our overhead (wall walks) and our deadlifts (clean pulls), so we shouldn’t need more than one or two warm up reps to get accomodated here. Singles are great on the deadlifts so you don’t burn out for your double unders.

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