(240) 317-5303

Saturday, November 5, 2016

*Barbell for Boobs*

“Helen meets Grace” 2 person team WOD

3 rounds:
400m Run
21 Kettlebell Swings
12 C2B Pull Ups

Immediately followed by


Partner Grace:
30 Clean and Jerks

L3: (2/1.5), C2B, C+J (185/125)
L2: (1.5/1), Pull ups, C+J (135/95)
L1: (scale), ring rows, C+J (scale)

Friday, November 4, 2016


8 Rounds 4 Time: 

1 Legless Rope Climb
16 Hand Release Pushups
32 Double Unders

L3: Legless Rope Climb
L2: Rope Climb
L1: Scaled Rope Climb/ Incline Pushups

Cashout:  Tabata Superman Holds  
For extra challenge hold small weights in hands

Thursday, November 3, 2016

Strength:  Romanian Deadlift
3 x 6 reps @ appx 50% 1RM Back Squat  

WOD:  10 R4T

10 STOH 
10 TTB

L3 115/75 TTB
L2  95/65 KTC
L1  Scale

*20 min cap

Wednesday, November 2, 2016

WOD: 
3 rounds 4 time:
8 Power Snatch
12 Burpees

L3: 135/95
L2: 115/75
L1: scale

*6 min cap

Strength for Time:
600 m farmer carry

L3: 2/1.5
L2: 1.5/1
L1: Scale

Tuesday, November 1, 2016

Skill:  Split Jerk

Strength:
Build to a heavy of the following complex:
Squat clean + Front Squat + Push Jerk + Split Jerk

Cashout:  3 x :45 min max effort assault bike intervals  Rest as needed between intervals.

October 31, 2016

*Costume WOD DAY*

Get your Goat Monday:

Ring Dip/ Ring Support Hold
Handstand walks

WOD:
1,000 row
50 wallballs
50 box jumps
750 row
35 wallballs
35 box jumps
500 row
25 wallballs
25 box jumps

L3: 20/14 24/20
L2: Scale
L1: Scale

Saturday, October 29, 2016

WOD:

Row for Cal
50-40-30-20-10

Alternated with

10-20-30-40-50
Weighted Walking Lunges w/ KB’s

L3: 1.5/1
L2: 1/.5
L1: Scale

Friday, October 28, 2016

Mobility:  Roll out bottom of feet with lacrosse ball

WOD: 
Run 1 mile
Immediately followed by

21-15-9 

Thrusters / GHD Situps

L3: 95/65 GHD
L2: 75/55 AB Mat
L1: Scale

Thursday, October 27, 2016

Hero WOD JT:

21-15-9

Handstand Pushups
Ring Dips
Pushups

L3: HSPU/ RD/ PU
L2: SHSPU w/ Abmat/ assisted dip/ incline pushups
L1: Scale

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan in June 2005.

"My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor