WOD 6/1/13

Back Squat 5×3 Then Helen 3 Rounds 400 Meter Run 21 KettleBell Swings 12 Pullups Post times and Rounds to comments.

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WOD 5/31/13

7 Min EMOM: Power Snatch + 3 OHS, heavy Then…W/a partner AMRAP 12 Minutes OHS, 95/65 200m Run, 70/53 *While 1 parter is running, the other is getting max reps of OHS. Total up all OHS performed by both partners for a final score.      

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WOD 5/30/13

Deadlift 3-3-3 Then 5 Rounds: 5 Deadlift (315/205) 10 Box Jumps (24/20) 15 Toes to Bar 7:30 Strength Class Post loads and times to comments:

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WOD 5/29/13

1A. Press: 3-3-3 1B. Weighted Strict Pull-up: 5-5-5 *super-set the above movements. Then… AMRAP 12 minutes 30 DU 20 Pull-ups 10 KB Swings, 70/53 Below:  The CFWC Women’s Regionals Team (Left to Right): Kim, Jenny, Nikki, Emily Mid-Atlantic Regionals are June 7, 8, and 9th in Landover, MD Purchase your tickets HERE

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WOD 5/27/13

MEMORIAL DAY MURPH- 8AM & 10AM CLASSES ONLY! For Time: Run 1 Mile 100 pullups 200 pushups 300 air squats Run 1 Mile * You may mix the pullups, pushups and air squats any order

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WOD 5/26/13

9am: Yoga 10am: Oly LIfting 11am: Endurance For time: 200m farmers walk, 53/35 400m Run 21 toes to bar 21 burpees 400m run 15 toes to bar 15 burpees 200m farmers walk 400m run 9 toes to bar 9 burpees 200m farmers walk 400m run Regionals Team hard at work after hours! (below: Emily getting

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WOD 5/25/13

“Baseline Twist Blitz” 30 min AMRAP 75/45 lbs for all barbell movements 50 Sumo Deadlift High-pull 40 Jumping squats 30 sit-ups 20 Push Presses 10 Pull-ups

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WOD 5/14/13

Find 1 RM Thruster Then….. 3 Bars of Wingerter 10-9-8-7-6-5-4-3-2-1 Thrusters 95/65 Power Cleans 95/65 Back Squats 95/65 Coach Wingerter’s birthday was this past Saturday.  We couldn’t do his wod that day because of the Crossfit Total, so today we celebrate El Wingador!  

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WOD 5/13/13

Body Weight Warm-up Week 6 Then… Front Squat: 5X5 Then… 6 ROUNDS: 10 Strict Toes to Bars 5 Pistol Progression #2 (One-legged Squats) on each leg. Yes, even if you have pistols you should preform this progression. You will pick a box that places the crease of hip below crease of knee in bottom of squat.

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WOD 5/12/13

Happy Mother’s Day!!!! 9am- Yoga No lifting or Open Gym during this class 10am- Open Gym 11am- Endurance Class 3x Max effort row or run in 1 Minute intervals Rest equals slow jog or slow row for 1 minute (absolutely no stopping the row or walking) Then….. Crossfit Momma AMRAP 20 Minutes 400m Run with

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WOD 5/11/13 – Crossfit Total

NO REGULAR CLASSES! Crossfit Total – 10am (9am warm-up) 1 RM Back Squat 1 RM Deadlift 1RM Press Warm  up: 9am-9:55am First Lift: 10:05am   Happy birthday to El Wingador, our favorite strong man!!  

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WOD 5/10/13

15 minutes to Establish a 1rm Shoulder to Overhead Then… 2013 CrossFit Regionals Team Event 6 For Time: 100 Double-Unders (Partner 1 completes 50, then partner 2) 50 HSPU (while partner hold handstand) 50 Toes-to-bar (while partner hangs from bar) 50 Shoulder to overhead, 160/100 (while partner holds their bar in the front rack) Walking

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