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
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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:

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

Thursday: 140911

Posted: September 10, 2014 by Todd Katz in WODs
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AMRAP 30
110 Weighted Step ups (20 inch box, carrying a 45 pound plate)
Then 343 Reps mixing up the following:
KB Swings 1.5/1 pood
Situps
Push Press 115/85
Box Jumps 20 inch

Compare to: 130911

Coach’s Notes: Start the workout by climbing 110 steps with weight. Then in any order complete (as evenly as possible) 343 reps of the 4 exercises listed above. (85.75 is your quotient). So you can do 3 exercises of 86 and one of 85. If you complete all 343 reps with time remaining begin a 2nd round.

Amidst the clouds of architectural dust at New York’s World Trade Center, as hundreds ran screaming towards them on Sept. 11, 2001 the first responders only broke stride to mend a wound. As glass shrapnel fell like guillotine blades from offices more than 1,000 feet in the air, New York City police threw themselves into a minefield of chaos.

As the Twin Towers crumbled onto themselves, New York City firemen pushed past bodies on stairwells, forged forward into fire and blackness, and as survivors ran down and away the first responders ran up and into a hellish scene. They were prepared to run 110 stories.

Wednesday: 140910

Posted: September 9, 2014 by Todd Katz in WODs
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Part A) Press (15 min. cap)
3Reps@70%
3Reps@80%
3+Reps@90%

Part B) Split Jerk (from behind the neck, 25 minute cap)
1-1-1-1-1-1-1

Part C) 500 Meter Row

Post load and time to comments:

Compare to: 131107

Tuesday: 140909

Posted: September 8, 2014 by Todd Katz in WODs
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Part A) Front Squat (20 min. cap)
3Reps@70%
3Reps@80%
3+Reps@90%

Part B) AMRAP 10
5 Front Squats @ 75% of your final set in part A.
10 Toes to Bar
15 KB Swings 1.5/1 pood

Post total number of rounds to comments:

http://youtu.be/cc1ghGBq9JU

Monday: 140908

Posted: September 7, 2014 by Todd Katz in WODs
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This Saturday we will run a 7am and an 8am class. No Kids class this Saturday. The Patrick McCarty Seminar will begin at 9am. If anyone who is not attending the seminar would like to attend a 9am CrossFit class at CrossFit North Reston, email me for a waiver. (if you are new to CFNR).

Part A) Deadlift (20 minute cap) 3’s @ 80,85,90
3 Reps@80%
3 Reps@85%
3+Reps@90%

Part B) For Time:
800 Meter Run
Then:
5 Rounds
3 Deadlifts 315/205 (please scale as necessary)
7 Ring Dips
Then
800 Meter Run

Saturday: 140906

Posted: September 5, 2014 by Todd Katz in WODs
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Reminder: Next Saturday we will have a 7am and 8am class and run the Reps for MS WOD. The Patrick McCarty Seminar will begin at 9:00 am. There may be a few spots left, but my understanding is that it is going to fill.

“End of Summer Sweat Angel WOD” High Humidity should make for favorable conditions. Best sweat angel in each class will win a pair of Hammer Down Wrist Straps!!! Coaches, you are the judge! Be creative!

AMRAP 25
5 Pullups
10 DB Man Maker Makers (no lunges. follow video instructions)
15 Burpee Box Overs

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