Category: WOD

Tuesday, March 26, 2019

Warm-up Foam roll – t-spine, lats Banded tricep stretch Banded hip drill Strength Front Squat 10-8-6-4-2 *Work up to heavy 2R *20 min. Conditioning 5 rounds 15 unbroken wallballs, 20#/14# Max. push-ups *Rest 1 min. between rounds. Wallballs must be unbroken. Wrap-up 30 straight leg raises Stretch progression


Monday, March 25, 2019

Warm-up 5 McGill curl-ups, 10 sec. hold 2 bird dogs, R+L, 15 sec. hold 2 side planks, R+L, 20 se. hold 10 glute bridges Strength Deadlift 10-8-6-4-2 *Work up to heavy 2R *20 min. Conditioning Heavy Helen – 3 rounds for time: 400m run 21 KB swings, 32kg/24kg 12 pull-ups Wrap-up 3 x 10 hollow …
read more


Saturday, March 23, 2019

*HAPPY BIRTHDAY TO COACH RICK!!*  The CrossFit Games OPEN Workout 19.5 33-27-21-15-9 reps for time of: Thrusters Chest-to-bar pull-ups Time cap: 20 minutes VARIATIONS Rx’d: (Ages 16-54) Men use 95 lb. Women use 65 lb. Scaled: (Ages 16-54) Men use 65 lb. and perform jumping pull-ups Women use 45 lb. and perform jumping pull-ups


Friday, March 22, 2019

Warm-up 2 rounds 2KB overhead carry x 1 lap 2KB rack carry x 1 lap 10m geckos Strength 3 rounds Power clean complex: 3 clean DL to pos. 2 3 clean pulls 3 power cleans *Coach led, done as a group, add weight each complex. Conditioning 6 rounds 3 power cleans, 205#/115# 5 heavy wall …
read more


Thursday, March 21, 2019

Warm-up Foam roll – lats, t-spine LAX ball – traps Weighted PVC pass through x 10 5 McGill curl-ups, 10 sec. hold 2 bird dogs, R+L, 15 sec. hold 2 side planks, R+L, 20 sec. hold Strength/Skill Handstands Kick up to wall  Holds Shoulder Taps Push-Press Review & warm-up Conditioning 4 rounds 1 min. push …
read more


Wednesday, March 20, 2019

Warm-up Zoo Trip Strength 4 rounds 2KB deadlift x 7 10m farmer carry 2 KB deadlift x 7 10m farmer carry *As heavy as possible for each round. *20 min. Conditioning For time: 1200m run (2 laps around building) Wrap-up 30 plate sit-ups Stretch progression


Address:

45945 Center Oak Plaza
Suite 175
Sterling, VA 20166

Phone Number:

Email: