Archive for April, 2012

Operation WOW Thursday Cancelled.

Posted: April 25, 2012 by Todd Katz in Uncategorized

They had a snafu in their schedule. We will hopefully bring them out sometime this summer.

Wednesday: 120425

Posted: April 24, 2012 by Todd Katz in Uncategorized
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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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Operation WOW

Posted: April 24, 2012 by Todd Katz in Uncategorized

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.


Tuesday: 120424

Posted: April 23, 2012 by Todd Katz in Uncategorized
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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.

Monday: 120423

Posted: April 22, 2012 by Todd Katz in WODs
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“CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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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.

Saturday: 120421

Posted: April 20, 2012 by Todd Katz in Uncategorized
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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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Friday: 120420

Posted: April 19, 2012 by Todd Katz in WODs
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A) 15 minutes Skill work. Pick two. Choices:
Double Unders – if you don’t have them
Rope Climb
Handstands, (all variations. walking, free standing).
Muscle Ups
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.