Thursday: 140724

Posted: July 23, 2014 by Todd Katz in WODs

Part A) Power Clean (15 minutes / heavy single)

Complete as many rounds as possible in 20 minutes of:
185-lb. hang power cleans, 3 reps
6 strict ring dips
9 box jumps, 30-inch
27 double-unders

Post rounds completed to comments.

Wednesday: 140723

Posted: July 22, 2014 by Todd Katz in WODs
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Part A) Press (15 min. cap)
5 Reps@40%
5 Reps@50%
5 Reps@60%

Part B)
AMRAP 14
3 Thrusters 135/95
6 Pushups
9 KB Swings 1.5/1 pood

Post load; total number of rounds and reps to comments:

Compare to: 120721

Tuesday: 140722

Posted: July 21, 2014 by Todd Katz in WODs
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Part A) Snatch (20 minutes work up to a heavy single)

Part B) For Time:
9 Snatches 135/95
800 Meter Run
6 Snatches 135/95
800 Meter Run
3 Snatches 135/95

Coach’s Notes: These are all squat snatches. If you struggle with overhead squatting please modify accordingly or speak with a coach.

Monday: 140721

Posted: July 20, 2014 by Todd Katz in WODs
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CrossFit Striking Will make it’s return Thursday Night July 24th from 6:30 – 8:30 PM. PLEASE REGISTER AS EVENT: This will be a seminar level event where our own Erik Neczporuk will facilitate the session. Erik has been practicing Martial Arts for over 20 years and has been teaching it for 17 years. He holds a 4th degree black belt in Tae Kwon Do and a 3rd Degree Blackbelt in Combat Ju Jitsu. Erik recently became CrossFit Striking certified and will be teaching the methods developed by Coach George Ryan specifically for CrossFit. You WILL NEED to purchase a set of open hand bag gloves if you want to hit the heavy bags. Something like this:

Have you registered for 31 Heroes yet? Shirts are shipping out this week. Don’t be late. You can register here:

Have you ever wondered what it would be like to pull an Airbus commercial airliner weighing in at over 164,000 lbs? If you have, then get ready for the Dulles Plane Pull at the Dulles International Airport on Saturday, September 20, 2014.

The Dulles Day Festival & Plane Pull is Special Olympics Virginia’s “heaviest” fundraiser, pitting teams of 25 against one another to see who can pull a 164,000+ pound Airbus 12 feet the fastest. We have put together the Hammer Down CrossFit Team and the first 25 people to sign up and join our team will get the chance to show your strength this fall and help a worthy cause. Teams must raise a minimum of $1,500 to participate – that’s just $60 per person – and all proceeds help Special Olympics Virginia provide year-round training and athletic competition to more than 11,000 athletes of all ages. If you would like to join the Hammer Down CrossFit Team use the link below to register as a “puller” and search for the Hammer Down CrossFit Team during registration, Team Captain is Coach Tim. More information regarding the day of the event, the pull, and fundraising will come out as we get closer to the event, but don’t wait until September to hit your minimum fundraising goal. As a side note LoCo CrossFit and CrossFit Reston have teams, so we need to show the local area who are the real CrossFit beasts of Northern Virginia.

Monday’s WOD: (Happy Birthday to Melissa!!!)

Part A) Deadlift (15 minute cap)
5 Reps @40%
5 Reps @50%
5 Reps @60%

Part B) AMRAP 10
10 KB Snatches 1.5/1 pood
10 KTE
10 Med Ball Squat Cleans 20/16#

Post total number of rounds and reps completed to comments:

Saturday: 140719

Posted: July 18, 2014 by Todd Katz in WODs
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5 Rounds for time:
400 Meter Run
15 KB Swings 1.5/1 pood
15 Wall Ball Shots 20/16# 10ft

Post time to comments:

Friday: 140718

Posted: July 17, 2014 by Todd Katz in WODs

Part A) Power Clean (15 minutes work up to a heavy single)

Part B) AMRAP 20
3 Power Cleans (use 75% of your best power clean in part a)
6 Pullups (weighted… choose your weight, if you use a weight vest, please return to original condition)
9 Pushups
18 Double Unders

Post load and total number of rounds and reps to comments:

Thursday: 140717

Posted: July 16, 2014 by Todd Katz in WODs
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Part A) Snatch Balance (15 minutes to work up to a heavy single)

Part B) 7 Rounds for time:
7 Power Snatches 95/65
7 Snatch Balances 95/65
7 Overhead Squats 95/65

Post time to comments: