They had a snafu in their schedule. We will hopefully bring them out sometime this summer.
Archive for April, 2012
Tags: Double Unders, Power Snatch, Split Snatch
20 minutes work up to a heavy single Power Snatch.
50 Double Unders
3 Split Snatches @ 85% of best single Power Snatch.
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Thursday April 26th: 12:00 PM
Come and workout or cheer alongside real American Heroes:
What is Operation WOW? The Fairfax County Department of Neighborhood and Community Services has developed a program for men and women injured in Iraq or Afghanistan while serving for our armed forces. Operation WOW is designed to provide opportunities to re-engage these heroes in community-based physical activities. Injuries sustained in war often result in new challenges, requiring individuals to adapt how they participate in their favorite activities and to identify new activities in which to participate. This does not, however, change the fact that participation in physical activity is necessary to maintain health and fitness
These heroes will be at the box Thursday afternoon for our daily WOD. If you can, please come and cheer these people on. They have done and sacrificed so much for us. I know this will be good for me!!!
Hope you can make it.
A) 15 minutes work up to a heavy 2 rep Thruster (off the rack)
B) For Time:
Thruster 135/95 (no rack)
Chest to Bar Pullups
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Coach’s Notes: 20 minute time cap for part B). You have the option of doing the pullup with a 45# weight instead of Chest to Bar.
Tags: Backsquat, CrossFit Total, Deadlift, press
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total for all three lifts (added together) to comments.
Compare to: 120201
Coach’s Notes: You have exactly 15 minutes at each lift. Warmup with appropriate weight and take no more than 3 cracks at establishing your 1 rep max. Also, the video of Castro on his final Deadlift…. For ADVANCED SERIOUS Athletes only. It comes with more risk than reward.
Tags: Burpees, Kettlebell Swings, KTE, Wall Balls
5 Rounds For Total Reps:
1 Minute at each of the following stations:
Wall Balls 25/20
Kettlebell Swings 2/1.5 pood
Knees to Elbow
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Tags: Max Height Box Jump, Situps, Skill Work
A) 15 minutes Skill work. Pick two. Choices:
Double Unders – if you don’t have them
Handstands, (all variations. walking, free standing).
Pullups – Kipping, butterfly, strict, L, Chest to Bar.
B) 15 minutes max height Box Jump – If you’ve never jumped to a 20 inch box, you can use the green flooring to build a safe jump.
C) 100 Ab Mat Situps for time.