Workout of the Day

July 16, 2014

Part 1
Power clean. Find your manageable double.

Part 2
14 Minute EMOM
3 Power cleans (odd minute)
Handstand hold – maximum of 20 seconds (even minute)

Mobilize shoulders

July 15, 2014

Part 1: Deadlift
Working Max 90% of 1RM
3@70%
3@80%
3+@ 90%

Part 2: Annie!
50-40-30-20-10
Double Unders
Sit Ups

Mobilize Calfs & Achilles

 

 

 

July 14, 2014

Part 1: Press

Using the same working max as last week:
3@70%
3@80%
3@90%

Part 2: ManMaker Monday!

For Time:
Run 400m
8 manmakers  45#/25#
Run 300m
6 manmakers
Run 200m
4 manmakers
Run 100m
2 manmakers

July 12, 2014

Part 1: Handstand Skills
Hold
Push Ups
Walk

Part 2: For Time:
10..9..8 –> ..1
KB Carry
KB Swing
KB Goblet Squat

Also, don’t forget there is a Free Basics and Free Intro Class tomorrow at 10am!  We’re not posting the workout for those – you’ll just have to show up and find out! 🙂

July 11, 2014

Happy Friday!!

Part 1: Hang Power Cleans

~20 mins to work up to your heaviest double

Part 2:  15-12-9

Hang Power Cleans 135/95
Box Jumps: 24″/20″

Part 3: Core for fun 🙂
Three rounds:
15 V-Ups
15 Weighted Russian Twists

July 10, 2014

We’re still running free classes this week!!  Come check us out and what we are all about!

Part 1: Press – Wendler Method

5 @ 65%
5 @ 75%
5+ @ 85%

Part 2: Seven rounds for time

1 Goblet Carry
3 Wall Climbs
5 pull ups

Friendly reminder: please register for classes using Front Desk so we can get used to our system hehe! Email us if you need to be set up with an account so you can do that! info@crossfitsterling.com  Thanks guys see you at the gym soon!

Nothing Changes if Nothing Changes

Hint: You are here because you are ready to make a change.

Address:

45945 Center Oak Plaza
Suite 175
Sterling, VA 20166

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