EMOM, for 14 minutes Alternating Deadlift + shoulder taps and KB swings.  Show up and see the numbers.

50-40-30-20-10 reps of Wall ball shot 20/14 10″/9″ target Wall ball situp 20/14 5′ target Ball slam 20/15 Rx’d – use a Dynamax/medicine ball for

1x bodyweight deadlifts, pushups, mountain jacks and flutter kicks in a combination you’ve never done before, for about 20 minutes.  Weekend Update: Friday: Our first

Recovery WOD AMRAP in 22 minutes, 4 complete rounds minimum of 200 single under 60 second plank hold 30 weighted situp w/slam ball 20 ball

Strength or skill Thruster 5×5 each set starts on the floor. rest as needed between sets.

15-12-9-6 reps of Hang power clean Row (calories) Rx’d 115/85, Jacked 135/95, scale weight as needed.

For time 1000 meter row 50 Thruster 45/35 30 Pullup 50 Bumper plate pushup/strict 1000 meter row or run

Results

Friday Surprise A little skill work, a little ring work, a little barbell work and a little core work together in one nasty little conditioning

DB floor press 10-10-10-10 Deadlift, all reps at 70% of 1RM 5,5,max,3,3,max Perform DB floor presses after 5’s and 3’s. Rest as needed between sets.

5 rounds for time of 200 meter run 15 power snatch 75/55 7 burpee over bar Warmup:3 rounds 250 meter row 10 band good morning

HOLIDAY UPDATE: We will be closed all day Tuesday in observance of Independence Day. If you need a WOD, go run a 5K. Start a

Normal hours for all CrossFit classes on Monday, including morning LITE, Kickboxing, afternoon Aerial Yoga and evening Beginners. If you missed the Fab 50 on

Friday Surprise, show up and see the WOD. If you missed Thursday’s back squats, you can do  them today. If you are not coming Saturday,

If you missed the 1-arm seated KB press workout yesterday, complete it prior to starting the back squats. 10-10-10-max R&L, with the first three sets

Strength: 1-arm seated KB press 10-10-10-max R&L Conditioning/Recovery: Row sprints, wall ball situps and lunging into 300m runs. Show up and see the numbers. AfterWOD:

150 KB swings, 55M/40W, for time. 30 reps of double unders every time you break. We will have our usual scaling options for double unders. 

7 rounds for time of 7 – Hang power clean 95/65 7 – Front squat 7 – Push press 14 – Box jump with three

Results:

Make-up/D’over Day We had some great WODs this week so here is your chance to do one that you missed, or redo one for a

Barbell backward lunges 5-5-5-5-5 right & left Begin with one warmup round with an empty bar, then perform five working sets, increasing weight as long

Isabel’ish. Power snatches, fairly heavy.  5 rounds for time of 6 power snatch 135/95 20 mountain jack

AMRAP in 20 minutes of 6 sumo deadlift @ 1x bodyweight 12 strict pushup 19 KB swing 65/40 Run or row 500 meters at 6:00

Turkish Get-ups 5-5-5-5-5 with 300 meter runs between rounds We had some really good WODs this week so if you missed on that you really

Rowing, crossover pushup and weighted sirup grinder.  Show up and see the numbers. Warmup: 3 rounds of 10 band shoulder rollout 10 band good morning

Deadlifts – 5 sets of 3 reps @80% of 1 rep max One minute plank hold after each round. rest as needed.

Hanging Grace, with an 800 meter option. Fast and Furious, Tuesday style. Show up and see the details.

Tabata Intervals, with 300M runs between rounds Barbell cycling hang cleans 95/65 KB goblet squat 55/40 KB swing 55/40 Double hand release pushup AfterWOD: 3

Partner Workout Results:  

[vc_row][vc_column][vc_column_text] Friday Surprise, show up and see what’s on the board. It’s not a D’over/Makeup day and it’s not a Friday Fun Day, but it

[vc_row][vc_column][vc_column_text]Skill/Strength: Choice of squat STRENGTH CHOICE: A: Front Squat 5-5-5-5-5+5, from floor B: Overhead Squat 3-3-3-3-3+3, from floor C: Zercher squat 5-5-3-3-1-1-1 to 1 rep

Ab Crusher/Recovery WOD Show up and see what’s on the board Warmup: CrossFit Warmup, 10 reps each x 3 rounds

Skill or Strength: Squat cleans Workout: Emom of squat cleans and front squats, show up and see the numbers

AMRAP in 20 minutes of 10 – 2″ deficit sumo deadlift @ 40% of 1RM 10 – pullup 10 – calories on Concept2 rower Run

If you’ve been around for a while you know what this means. Triple Zuckies. 

Show up and see what’s on the board.  Hints, it’s not a Skill, D’over or Make-up Day.  It’s a 20ish minute routine with multiple core

Split snatch 5-5-3-3-1-1-1-1 Plus a nasty little triplet conditioning WOD to follow

Choice Day, recovering from Murph A: 50-40-30-20-10 reps of Wall ball situp Row (calories) B: 1–>8–>1 reps or burpee 2x KB swing 55/40 **Jacked version,

Memorial Day Weekend Murph. Lots of PRs 

D’Over / Make-up Day You can choose to do any of the workouts from the past week, including Saturday’s. Memorial Day Weekend Update: Saturday: Normal

Rowing, banded scap pushup and core grinder, for 21 minutes  

Skill:  Barbell cycling hang cleans WOD: Max rep Monday, rounds of 5 chest to bar pullups 10 cycling hang cleans 95/65 15 DB goblet squat

Strength: Seated KB overhead press 10-10-10-max Recovery WOD with some choices. Mostly ab work and some short sprints. Don’t miss it.  ** Don’t forget, we

For time, plus total reps, mix and match-partition any way 180 KB swing 55/40 220 Flutter kick (4 count) 6 minutes, double unders Partition the

Back squat 5-5-5-5-5 Plus 100 meter max effort row sprints between rounds. Rest as needed. A quick, nasty Tabata conditioning piece will wrap the day. 

3 rounds, for time, of 10 squat clean and jerk 135/95 15 pullups Run 400 meters before and after each round Warmup: 3 rounds of

**** FYI – There is no Open Gym session this Sunday. Happy Mother’s Day.  Results:

Friday Surprise, show up and see what’s on the board.  It’s not a Task List/Friday Fun Day or a D’over Day.  It’s a Pick’em style

4 rounds of 5-3-1 reps of Sumo deadlifts and strict pushups After several warmup sets, begin your first round of 5-3-1 reps at approximately 50%

This is an old favorite we did while dropping in to CrossFit Extreme Fitness in Rockville, MD years ago. AMRAP in 20 minutes of 5

Happy Cinco de Mayo.  If you are having margaritas or cervezas, please bring enough to share with everyone in your group. Skill Task List WOD,

Results:

Traveling WOD Week continues. Earlier in the week I promised a trip to a tropical paradise. We are heading WAY west and “visiting” CrossFit Hawaii

Weekend Update: Happy Easter. Of course we will not have Open Gym on Easter Sunday. See you next week.  Saturday’s results:

Results: