Posts Tagged ‘Bar Facing Burpees’

Tuesday: 140318

Posted: March 17, 2014 by Todd Katz in WODs
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Part A) Thruster (15 minutes work up to approximately 75% of your 1RM)

Part B) EMOM 12
2 Squat Clean Thrusters (you pick the weight)
Max Bar Facing Burpees (for the rest of the minute)

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Monday: 140317

Posted: March 16, 2014 by Todd Katz in WODs
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Notes: PLEASE CHECK BACK HERE REGARDING CLASS STATUS FOR MONDAY.

Part A) Thruster (15 minutes work up to approximately 75% of your 1RM)

Part B) EMOM 12
2 Squat Clean Thrusters (you pick the weight)
Max Bar Facing Burpees

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Thursday: 140306

Posted: March 5, 2014 by Todd Katz in WODs
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For Time:

15 Bar Facing Burpees
9 Front Squats 225/155
15 Bar Facing Burpees
6 Front Squats 225/155
15 Bar Facing Burpees
3 Front Squats 225/155

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Wednesday: 140205

Posted: February 4, 2014 by Todd Katz in WODs
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As Many Rope Climbs as possible in 2 minutes:
Then immediately
21-15-9
Barbell Lunge (bar on back) 95/65
situps
burpees

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Tuesday: 140114

Posted: January 13, 2014 by Todd Katz in WODs
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A) Overhead Squat (15 minutes work up to a heavy single)

B) CrossFit Open Games WOD 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120/90 lbs)
10 Muscle-ups

Compare to: 130204

Monday: 130610

Posted: June 9, 2013 by Todd Katz in WODs
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Part A) Front Squat (15 minutes work up to a heavy 5)

Part B)
AMRAP 8
5 Front Squats @ 75% of your best 5
10 Bar Facing Burpees

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Tuesday: 130430

Posted: April 29, 2013 by Todd Katz in WODs
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Notes: Ok it’s official!!! We will have a new home by the end of the month. The new address is 14080 Sullyfield Circle. It’s about 300 meters from our current location. The official move day will be Saturday May 25th. Any and all help is super appreciated. We will have a truck with a couple of professional movers, but the faster we load and unload the truck the better. So although the first unofficial workout will be moving in on Saturday the 25th, the first official workout will be Murph on Memorial day. I can’t think of a better way to kick off our new location!!! Also, save the date of the 25th as we will do a little party at the new location Saturday night. I will be posting about some other new and exciting stuff about class offerings during May, so stay tuned!!!

TUESDAY WOD:

A) Power Clean (15 minutes work up to a heavy no drop triple)

B) AMRAP 10
6 Power Cleans @ 70% of your best triple in part A
12 Bar Facing Burpees

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Monday: 130204

Posted: February 3, 2013 by Todd Katz in WODs
Tags: , ,

CrossFit Open Games WOD 11.4

Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats (120/90 lbs)
10 Muscle-ups

Compare to: 110416

Coach’s Notes: There will be some other work on the board.

Tuesday: 121106

Posted: November 5, 2012 by Todd Katz in Uncategorized
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Notes: Thank you to everyone who has donated for the New Jersey Relief effort. For those who would still like to donate please have your donation here by Thursday. Also, we are still doing our annual coat drive for Reston Interfaith. Gently used is what we are looking for.

Gymnastics Seminar is coming up November 17th. The cost is 100 dollars. The start time might be pushed to 9:30. Don’t forget to sign up!!! Space is limited so reserve your spot soon.

A) Back Squat (15 minutes work up to a heavy 5)

B) 15-12-9
Front Squats (body weight)
Bar Facing Burpees
***Upon completion of last burpee max effort strict pullups

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Tuesday: 120710

Posted: July 9, 2012 by Todd Katz in WODs
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A) Deadlift; 20 minutes work up to a heavy 3.

B) AMRAP 10
3 Deadlifts at 85% of your best 3 lift.
20 Lateral Bar Jumps.
6 Bar Facing Burpees.

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