Saturday: 141206

Posted: December 5, 2014 by Todd Katz in WODs

5th Annual Hammer Down Coat Drive. As the weather starts to turn bad, let’s all remember how blessed we are, and remember that in our very own community families are living on the streets. They need our help and we offer it each year as best we can. Cornerstone, formerly Reston Interfaith accepts gently used coats and they are in desire need of them. Please consider helping. If you have a coat you would like to donate please drop it off on the office couch.

EMOM 30
Minute 1: Row 12 Calories
Minute 2: 12 Burpees
Minute 3: 20 Situps

If you finish the reps within the minute you may rest the remainder of the minute.

Friday: 141205

Posted: December 4, 2014 by Todd Katz in WODs

Notes: There will be no evening classes Friday December 5th. Please join us for the Hammer Down Holiday Party.

5th Annual Hammer Down Coat Drive. As the weather starts to turn bad, let’s all remember how blessed we are, and remember that in our very own community families are living on the streets. They need our help and we offer it each year as best we can. Cornerstone, formerly Reston Interfaith accepts gently used coats and they are in desire need of them. Please consider helping. If you have a coat you would like to donate please drop it off on the office couch.

Part A) 1 Arm Deadlift (15 minutes work up to a heavy single for each side)

Part B) Deadlift (20 minute cap)
3-3-3-3-3

Part C) 500 Meter Row

Thursday: 141204

Posted: December 3, 2014 by Todd Katz in WODs

5th Annual Hammer Down Coat Drive. As the weather starts to turn bad, let’s all remember how blessed we are, and remember that in our very own community families are living on the streets. They need our help and we offer it each year as best we can. Cornerstone, formerly Reston Interfaith accepts gently used coats and they are in desire need of them. Please consider helping. If you have a coat you would like to donate please drop it off on the office couch.

Notes: There will be no evening classes Friday December 5th. Please join us for the Hammer Down Holiday Party.

Part A) Front Squat (20 minutes work up to a heavy single)
Part B) Hang Clean (20 minutes work up to a heavy single)
Part C) As Many Hang Cleans as possible in 5 minutes 155/115

Post loads and total number of reps to comments:

Wednesday: 141203

Posted: December 2, 2014 by Todd Katz in Uncategorized, WODs

Notes: There will be no evening classes Friday December 5th. Please join us for the Hammer Down Holiday Party.

Part A) Split Jerk (behind the neck; 20 minutes work up to a heavy single)

Part B) AMRAP 7
7 Split Jerks (from the front) 135/95
14 Box Jumps 24/20 inch

Post loads and total number of rounds and reps completed to comments:

Tuesday: 141202

Posted: December 1, 2014 by Todd Katz in Uncategorized, WODs
Tags: ,

Notes: There will be no evening classes Friday December 5th. Please join us for the Hammer Down Holiday Party.

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

Part B) 15-12-9-6-3 Reps for Time: (20 minute cap)
Power Snatch 95/65
Toes to Bar

Post time to comments:

Monday: 141201

Posted: November 30, 2014 by Todd Katz in WODs
Tags:

Notes: There will be no evening classes Friday December 5th. Please join us for the Hammer Down Holiday Party.

Part A) Thruster (20 minutes work up to a heavy triple)

Part B) CrossFit Games Open 11.6

Complete as many reps as possible in 7 minutes of the following rep scheme:
100/65 pound Thruster, 3 reps
3 Chest to bar Pull-ups
100/65 pound Thruster, 6 reps
6 Chest to bar Pull-ups
100/65 pound Thruster, 9 reps
9 Chest to bar Pull-ups
100/65 pound Thruster, 12 reps
12 Chest to bar Pull-ups
100 /65pound Thruster, 15 reps
15 Chest to bar Pull-ups
100/65 pound Thruster, 18 reps
18 Chest to bar Pull-ups
100/65 pound Thruster, 21 reps
21 Chest to bar Pull-ups…

This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Compare to: 110430

Saturday: 141129

Posted: November 28, 2014 by Todd Katz in WODs

EMOM 18
Even
3 Power Clean 135/95
6 Front Squats 135/95
Odd
Burpees

Post total number of burpees and missed reps to comments: