Pullup and Muscle Up Practice Then Hero WOD Michael Three rounds for time of: Run 800 meters *50 Back Extensions 50 Sit-ups *We will sub RDLs for the BEs Post Time to comments: 8am Beginner WOD 9am Intermediate/advanced 10am Beat the WingyRead More
With a Partner, Complete the Following: 150 Wall Balls Shots, 20/14 90 cal Row 30 Snatches, 135/95 *1 partner works at a time. Your Snatches & Jerks are in Fairfax, VA for the Mid-Atlantic Regionals! Watch them LIVE this weekend HERE. Read More
Deadlift 2-2-2 (No Bounce) Then 10 Min Amrap of 10 Deadlift (275/185) 20 Box Jumps Cash Out Death By Pullup (15 Min Cap, start back at 1 if you fail) Post Loads, Rounds and reps to comments:Read More
EMOM 7- AHAP 1 Clean (squat) 1 Front Squat 1 Jerk Then…. 800m Run 9 Ring Muscle Ups 9 Clean and Jerk 135/95 400m Run 7 Ring Muscle Ups 7 Clean and Jerk 200m Run 5 Ring Muscle Ups 5 Clean and Jerk Congrats to Steph, who also graduated with her Master’s Degree!Read More
3 rounds of Max Effort Dips (if you can do a set of 20 add weight) Then: 21 – 15 – 9 Kettlebell Snatch (one arm – R) 53/35 L-Hang Pull Up Kettlebell Snatch (one arm – L) 53/35 CFWC 2014 Regional Team has been working hard and ready for this weekend!Read More
Reminder: There will be no Yoga or Olympic Lifting class this Sunday 10 AM- Open Gym 11 am- Endurance WOD 5 Rounds 11 Back Squats 185/135 7 Burpee Pullups 400m Run Congratulations to Janice B who graduated with her Master’s DegreeRead More
8am: CrossFit 9am: Crossfit 10am: Open gym/Beat the Coach 10 min to establish a heavy Turkish Getup on both arms Then… 3 Rounds: 400m run 30 Walking lunges, 53/35 20 KB snatch, Alt 53/35 10 Weighted Pullups, 53/35 Support your Snatches & Jerks down at the Mid- Atlantic Regional $20 (cash or charge account)...Read More
With a partner, complete the following 50 Thrusters, 95/65 10 Rope Climbs 40 Thrusters, 115/75 8 Rope Climbs 30 Thrusters, 135/95 6 Rope Climbs * During thrusters, the bar may never touch the ground during the working set. Come join us Memorial day at 10am for the classic hero WOD “Murph”. 1 mile Run 100...Read More
Romanian Dead Lift 5×8 Then: 15 Min Nate 2 Muscle Ups 4 Hand Stand Pushup 8 Kettle Bell Swing (2pood/1.5pood) Post Loads and Rounds to Comments: Above is quick video on Proper RDL form. The RDL is a great assistance strength movement to help attain new PRs in the Deadlift and Squat if done correctly.Read More
