Thursday, May 22, 2014
***Important Announcement*** This Friday’s (5/23) 12p class is moved to 11:30a, so that everyone has time to get to the Patriot Center in Fairfax, VA to see Christy A. compete at the Reebok CrossFit Games Mid-Atlantic Regionals. The first individual women’s event starts at 1p! hang snatch 2-2-2 back squat 5-5-5 Compare results to February […]
Wednesday, May 21, 2014
***Important Announcement*** This Friday’s (5/23) 12p class is moved to 11:30a, so that everyone has time to get to the Patriot Center in Fairfax, VA to see Christy A. compete at the Reebok CrossFit Games Mid-Atlantic Regionals. The first individual women’s event starts at 1p! five rounds for time: 21x box jump, 24″ platform 15x […]
Tuesday, May 20, 2014
deadlift 5-5-5-5-5 Compare results to December 13, 2013. then, three rounds; rest amply between rounds: max strict pull-up + max kipping pull-up* *After the first missed strict pull-up repetition, you must stay on the pull-up bar and continue the max effort using the kipping pull-up. This workout is scored by the total number of repetitions […]
Monday, May 19, 2014
“Fore!” with a 12 minute running clock: 4′ max clean and jerk @ 135/95-lbs. 4′ max rowing (calories) 4′ max burpee There is no rest between exercises. This workout is scored by the total repetitions completed. workout courtesy of crossfit.com
Saturday, May 17, 2014
In teams of two, for time: 20 rounds: 3x box-facing burpee, 18″ platform 4x ground-to-overhead @ 115/75-lbs. 5x wall ball @ 20/14-lbs., 10-ft. target 60m row This is a relay—one athlete completes a full round before the next begins. The rower must be reset to “0” between rounds.
Friday, May 16, 2014
thruster 3-3-3-3-3 Compare results to February 5, 2010.
Thursday, May 15, 2014
five rounds for time: 15x deadlift @ 225/155-lbs. 400m run
Wednesday, May 14, 2014
for time: 21-15-9-6-3 strict handstand pushup front squat @ 195/125-lbs. burpee workout courtesy of crossfit.com
Tuesday, May 13, 2014
“Tabata This” Complete 40 intervals of 20 seconds of work followed by 10 seconds of rest where the first eight intervals are squats, the second eight intervals are rowing, the third eight intervals are pull-ups, the fourth eight intervals are sit-ups, and finally, the last eight intervals are pushups. There is a one-minute rotation break […]
Monday, May 12, 2014
clean 1-1-1-1-1-1-1 then, two rounds; rest amply between rounds: max strict pull-up Compare results to March 9, 2013.
