WE WILL NO LONGER BE USING THIS WEBSITE. PLEASE CHANGE YOUR BOOKMARKS AND VISIT OUR NEW SITE AT WWW.CROSSFITNEWTOWN.COM
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.
Strength:
3-3-3-3-3-3 Power Clean
Conditoning:
12 min amrap
- 4 Shoulder Press (75/45)
- 8 SDHP (75/45)
- 12 Front Squat (75/45)
Attention Members:
On Friday, March 29th, we are taking down the current CrossFit Newtown website and installing our new CrossFit Newtown website. WOD updates and any posting information will happen on the Facebook page, so make sure to check there for workout details throughout the weekend.
The transition will take some time, so please be patient. Our new website will be up by latest Monday, April 1st. Those that check the website daily for the WOD or member signup, please be patient as we move forward with the process. The website name will remain unchanged, you will continue to go to http://www.crossfitnewtown.com. The new site has a cleaner, cooler feel and is more user friendly. We are all very excited for the release!
Also, we will not have open gym on Sunday due to the holiday. Please try and make arrangements with me concerning your 13.4 WOD. We would like to try and avoid Sunday, but we can use it as a last resort if needed.
Thank you again for your patience.
How many rounds can you get done in 25 minutes taking one minute off every time you finish a round:
30 double unders
7 hang power snatch 95/65
30 Lunges (15 per leg) 95/65*
*barbell will be racked on the back for these lunges
Please post your score as total reps. 1 round = 67 reps
Core:
Side Planks 3×30 on 30 off per side
Strength:
5-5-5-5-5 Deadlift
Conditioning:
- 15 KBS (53/35)
- 15 Burpess
- 15 Pull-ups
(3RDS)
Alba provided us with new menus for the spring season. You can pick them up at the front desk. Please have orders in by Sunday, March 31st. Those that have orders in already on the old menu, must fill out a new order form.
15 minute AMRAP
6 Shoulder to Overhead (135/95)
9 Box Jumps****(24/20)
12 Hand Release Push-ups
****you must show control at the top of the box (just like the open), however you cannot do step-ups (unlike the open).
Score will be total reps. 27 per round.
Core:
Turkish Getups
-accumulate 30 reps total (r/l =1)
-use a weight that is challenging, but light enough to finish all the reps within 10 minutes.
Did you sign-up for the Civilian Military Combine yet ? The next price increase is April 6th.
- Tire Sledge
- Ring Push-ups
- Med ball cleans (20/14)
- Russian KB Swing (Heavy)
- Ab Mat Sit-ups
( 3 RDS. One minute at each station with one minute rest between rounds)
Buyout: 3x prowler push. Up and back is one add weight each round.
WORKOUT 13.3
MEN – includes Masters Men up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20 lbs to 10′ target)
90 Double-unders
30 Muscle-ups
WOMEN – includes Masters Women up to 54 years old
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14 lbs to 9′ target)
90 Double-unders
30 Muscle-ups
- 7 HR Push-ups
- 7 Thrusters (95/65)
- 7 KTE
- 7 SDHP (95/65)
- 7 Burpees
- 7 Hang Power Snatch (95/65)
- 7 Box Jumps
(5 RDS)
Core: 20 evil wheels, 40 medball twist
Jerk 3 Rep Max
3,3,3,3,3,3
Conditioning:
Tabata these:
8×20:10 off for each movement
Double Unders
Pull-ups
Front Rack Lunges (135/95)
CrossFit Newtown 