(240) 317-5303

December 1, 2017

Strength: Deadlift

1 x 5 @ 75% 

(double overhand) 

1 x 5 @ 80%

(double overhand)

3 x (3-5) @ 82-84%

(mixed grip ok)

WOD:

21 KB Swings

21 Goblet Squats

3 Legless Rope Climb

15 KB Swings

15 Goblet Squat

2 Legless Rope Climbs

9 KB Swings

9 Gobelet Squats 

1 Legless Rope Climb

L3: 2/1.5

L2: 1.5/1 Regular Rope Climb

L1: Scale

Thursday, November 30, 2017

WOD: 

:30 work/ :30 Rest

5 min on Rower

For max Cals

5 min of Burpees

For max Reps

5 min Ab Mat Situps

For Max Reps

5 min on Assault Bike

For Calories

Score total reps for all 4 movements

For example: 56/70/95/80

November 29, 2017

Strength: Strict Press

2 x 3 @ 80%

1 x Max set at 85% rest until recovered

1 x Max set at 80%

WOD:

15 Thrusters

12 Alternating Lunges (Bar in Front Rack)

9 Ring Muscle Ups

12 Thrusters

9 Alternating Lunges 

6 Ring MU

9 Thrusters

6 Alternating Lunges

3 Ring MU

L3: 135/95

L2: 115/75

L1: Scale

Burpee Pull-up or CTB sub for Ring MU

Tuesday, November 28, 2017

Strength: Strict Pull-up

L3: 3 x (3 bottom half PU+ 3 Top half pull-up + 3-5 Strict CTB)

L2: Wide Grip Strict Pull-up/CTB 3 x 3-5 

L1: Chin over bar hold :15-:30 + negative  2 x pronated/ 2 x supinated alternating.

WOD:

Every 3 min for 15 min

1 Round of DT

w/ max wallballs in remaining time.

Score is total number of wallballs

L3: 155/105 20/14

L2: 135/95

L1: Scale

1 Round of DT= 12 Deadlift + 9 Hang Power Clean + 6 Push Jerk


Monday, November 27, 2017

Strength:  Back Squat 

1 x 5 @ 75%

1 x 5 @ 80%

3 x 4 @ 85%

WOD:

4 Rounds for time

400m run

20 Pull-up

10 SHSPU

L2: 5 Wallwalks for 10 SHSPU

L1: :30 Inverted Plank or Nose to wall hold

Strength:  Back Squat 

1 x 5 @ 75%

1 x 5 @ 80%

3 x 4 @ 85%

WOD:

4 Rounds for time

400m run

20 Pull-up

10 SHSPU

L2: 5 Wallwalks for 10 SHSPU

L1: :30 Inverted Plank or Nose to wall hold

Thursday, November 23, 2017

Happy Thanksgiving!

Thanksgiving Day- 930am class only

WOD:

HERO WOD “Coffland”

Hang from the pull-up bar for 6 min

Every time you drop perform 

800m run

30 pushups

L2: 5 min

L1: 4 min w/ 400m run and 15 pushups for each drop

U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

Friday, November 24, 2017

Strength: Deadlift

Deadlift:   3 x 5 @ 75% 1RM  (double overhand) 

2 x 3 @ 78%  (Fast up, slow (appx 3 sec) down for each rep)

WOD:

3 Rounds 4 Time of 

30 KB Swings

20 Triple Unders

20 Pull-ups

L3: 1.5/1 95/65

L2: 1/.5 75/55

L1: Scale

Wednesday, November 22, 2017

Strength: 

Strict Press

4 x 5 @ 75%

1 x 5 Strict Press @ 80% immediately followed by a max set of push press (up to 15 reps of push press)

WOD:

In teams of 3

10/8 cal bike

15 Thrusters

10 Bar facing burpees

Each partner must complete 3 rounds.  Next partner can’t start round until entire round is complete.  

L3: 95/65

L2: 8/6 cal 75/55

L1: Scale