Friday: 140919

Posted: September 18, 2014 by Todd Katz in WODs

Notes: The Plane Pull TIME HAS BEEN CHANGED…. .
Please meet at the box and be ready to leave for the event by 9:30am. Again, please wear athletic shoes and bring a pair of gloves. Our pull time is set for 11:30. Coach Tim will bring waivers and shirts Saturday morning. Any questions ask Coach Tim.

SATURDAY WOD: Mystery WOD that involves Dice! Plane Pullers, come to either the 7 or 8am class!!!! You will be good to go for the Plane Pull!!!

Quattro Goomba Winery- Sunday September 21st 2 to 7 pm. Meet at Box at 1:45 if you’d like to carpool.

For those not going to Winery or would like to go a couple of hours later, Hammder Down is helping out the Oakton High school Cross Country team by hosting a Women’s Self Defense class from 2 to 4 pm. Cost of the class is 20 dollars and you can register a little before 2.

Part A) Back Squat (20 minutes)
5 Reps@75%
3 Reps@85%
1+Reps@95%

Part B) Power Snatch (20 minutes work up to a heavy single)

Part C) 50# Slam Ball:
As many reps as possible in 60 seconds. If you can pick it up, you can do it!

Thursday: 140918

Posted: September 17, 2014 by Todd Katz in Uncategorized, WODs
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Notes: The Plane Pull is this Saturday 20 September. Please meet at the box between 9:45 and 10:00 and wear athletic shoes and bring a pair of gloves. Our pull time is set for 11:30. Coach Tim will bring waivers and shirts Saturday morning. Any questions ask Coach Tim.

Quattro Goomba Winery- Sunday September 21st 2 to 7 pm. Meet at Box at 1:45 if you’d like to carpool.

For those not going to Winery or would like to go a couple of hours later, Hammder Down is helping out the Oakton High school Cross Country team by hosting a Women’s Self Defense class from 2 to 4 pm. Cost of the class is 20 dollars and you can register a little before 2.

Part A) Power Clean (20 minutes work up to a heavy single)

Part B) For 5 Cycles:
AMRAP 2
3 Power Cleans @ 65% of part A
6 Pushups
9 Air Squats

1 minute rest between rounds

Wednesday: 140917

Posted: September 16, 2014 by Todd Katz in Uncategorized

Notes: The Plane Pull is this Saturday 20 September. Please meet at the box between 9:45 and 10:00 and wear athletic shoes and bring a pair of gloves. Our pull time is set for 11:30. Coach Tim will bring waivers and shirts Saturday morning. Any questions ask Coach Tim.

Quattro Goomba Winery- Sunday September 21st 2 to 7 pm. Meet at Box at 1:45 if you’d like to carpool.

For those not going to Winery or would like to go a couple of hours later, Hammder Down is helping out the Oakton High school Cross Country team by hosting a Women’s Self Defense class from 2 to 4 pm. Cost of the class is 20 dollars and you can register a little before 2.

Part A) Deadlift (20 minutes)
5 Reps@75%
3 Reps@85%
1+Reps@95%

Part B) For Time: (20 minute cap)
50 KB Swings (1.5/1 pood)
40 Box Jumps 24/20 inch
30 Pullups
20 Burpees
10 Strict Hand Stand Pushups (deficit 6 inches Rx)

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Tuesday: 140916

Posted: September 15, 2014 by Todd Katz in WODs
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Part A) Front Squat (20 minute cap)
5 Reps@75%
3 Reps@85%
1+Reps@95%

Part B)
3 minutes Grace “Clean and Jerk 135/95″ If you get 30 reps within 3 minutes you may rest.
3 minutes Karen “Wall Ball Shots 20/16 10 ft target”
3 minutes Annie “50,40,30,20,10” Double Unders/Situps
2 minutes Grace
2 minutes Karen
2 minutes Annie
1 minute Grace
1 minute Karen
1 minute Annie

Post total number of reps for each to comments:

Monday: 140915

Posted: September 14, 2014 by Todd Katz in WODs
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Notes: The Plane Pull is this Saturday 20 September. Please meet at the box between 9:45 and 10:00 and wear athletic shoes and bring a pair of gloves. Our pull time is set for 11:30. Coach Tim will bring waivers and shirts Saturday morning. Any questions ask Coach Tim.

Quattro Goomba Winery- Sunday September 21st 2 to 7 pm. Meet at Box at 1:45 if you’d like to carpool.

For those not going to Winery or would like to go a couple of hours later, Hammder Down is helping out the Oakton High school Cross Country team by hosting a Women’s Self Defense class from 2 to 4 pm. Cost of the class is 20 dollars and you can register a little before 2.

Part A) Press
5 Reps at 75%
3 Reps at 85%
1+Reps at 95%

Part B) For Time:
21-15-9 Reps for Time:
Press at 70% of your final set in part A
Strict Pullups

Post load and time to comments:

Saturday: 140913

Posted: September 12, 2014 by Todd Katz in WODs
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Reminders: This Saturday is the Patrick McCarty Seminar which begins at 9:00 AM. No CrossFit Kids class on Saturday. We will be running the 7am and 8am workout and will be doing Reps for MS. The workout itself is a two man team style WOD and is very classic CrossFit. Some exercises you take turns, some you do together. If anyone would like to make a donation please visit this page:

In teams of 2, with a running clock, complete the following for max number of reps.
(Unless otherwise noted, one partner works while the other rests)
90 seconds of Wall Ball 20/14lbs;
90 seconds of Pull Ups (alternate with your partner every 5 reps);
90 seconds of Ab Mat Sit Ups (both partners work at the same time);
90 seconds of Kettlebell Swings with 53/35lbs;
90 seconds of Thrusters with 95/65lbs;
90 seconds of Double Unders (both partners work at the same time);
90 seconds of Hand Stand Push Ups;
90 seconds of Box Jumps 24/20″ (alternate with your partner after each rep);
90 seconds of Toes to Bar;
90 seconds of Burpees (both partners work at the same time).

Friday: 140912

Posted: September 11, 2014 by Todd Katz in WODs
Tags: , ,

Reminders: This Saturday is the Patrick McCarty Seminar which begins at 9:00 AM. No CrossFit Kids class on Saturday. We will be running the 7am and 8am workout and will be doing Reps for MS. The workout itself is a two man team style WOD and is very classic CrossFit. Some exercises you take turns, some you do together. If anyone would like to make a donation please visit this page:

Women’s Self Defense Course: Sunday September 21st from 2 to 4 pm at Hammer Down CrossFit. The course is 20 dollars, and all proceeds will go to benefit the Oakton High School Cross Country team.

Part A) Back Squat (15 minute cap)
3 Reps@70%
3 Reps@80%
3+Reps@90%

Part B) Hang Clean (10 minutes, work up to a moderate single)

Part C) For Time:
15 Hang Cleans 135/95
400 Meter Run
10 Hang Cleans 155/115
400 Meter Run
5 Hang Cleans 175/135
400 Meter Run