6/10/2013 – WOD

Back Squat 6×2 (85%)

5 Rounds For Time
10 KB Swings 70/53lb
2 Laps Burpee Broad Jumps
15 Ab Mat Sit-ups

WOD Notes: For the burpee broad jumps, both hands must touch directly under pull-up rig when starting the first burpee. Your hands must touch the same spot where your feet land for each burpee. You will go until your feet reach the last mat before the rowers and do a burpee before returning back to the pull-up rig for the 2nd lap!


6/6/2013 – WOD

12 Min To Find 1RM Hang Power Snatch

Buy In: 500m Row
5 Rounds
5 Deadlifts 275/185lb
10 Lateral Burpee Over Bar
Buy Out: 500m Row

Reminder: Kyle will be coaching 5pm class. Eric H. will be coaching 6pm & 7pm classes. Friday – 5:30am & 5pm classes only. No Saturday classes due to the Mid Atlantic Regionals.


Erick, Dan, Ross

6/5/2013 – WOD

3x Max Effort Strict Weighted/Banded Pull-ups *Choose weight/band that will limit you to 8-10 reps

7 Min AMRAP Ladder
3 Front Squat 135/95lb (40-45% of 1RM)
3 Chest To Bar Pull-ups
6 Front Squat 135/95lb
6 Chest To Bar Pull-ups
9 Front Squat 135/95lb
9 Chest To Bar Pull-ups
***Continue up the ladder for the remainder of the 7 minutes. Score it total reps combined of the squats & pull-ups.
—Rest 5 minutes
3 Min on the Air Dyne for Total Calories or Distance

WOD Notes: You may practice kipping (instead of doing strict pull-ups) during the strength portion if you need additional practice. This WOD is a short one so try to make transitions quick between movements especially if you are using bands for pull-ups.

Reminder: There are only 2 classes friday (5:30am & 5pm). No classes saturday. Thursday — Kyle H. will be coaching 5pm class & E. Hill will be coaching 6pm & 7pm classes.


6/4/2013 – WOD

Shoulder Press 1×5 (80%), 1×3 (85%), 1×2 (90%), 3×1 (95-100%), 1×5 (Tempo)

1 Wall Climb
10 KB Swings 70/53lb
Run 250m
3 Wall Climbs
15 KB Swings 70/53lb
Run 400m
5 Wall Climbs
20 KB Swings 70/53lb
Run 800m
3 Wall Climbs
15 KB Swings 70/53lb
Run 400m
1 Wall Climb
10 KB Swings 70/53lb
Run 250m

WOD Notes: Scaling for Wall Climbs are walking your feet onto a 24/20″ box and returning back down to the bottom of a push-up. Reminder – 5;30am & 5pm classes only on Friday! No classes this saturday!


Dianne making wall climbs look easy!

Candy doing first wall climb!

6/3/2013 – WOD

Back Squat 1×5 (80%), 1×3 (85%), 1×2 (90%), 3×1 (95-100%), 1×5 (85%)

15 Min AMRAP
4 Power Clean 185/115lb (65% of 1RM)
8 Behind The Neck BB Lunges 185/115lb
12 Burpees

3x ME L-Sit, GHD Hold, Weighted Plank

Announcement: There will only be 2 classes this Friday (5:30am, 5pm). No classes this Saturday due to the Mid Atlantic CrossFit Games Regional!



6pm class

6/1/2013 – WOD

7 Rounds For Time
3 Deadlifts 275/185lb (60% of 1RM)
6 Toes To Bar
9 Burpee Box Jump Overs 24/20″
—Rest 5 minutes
800m Run For Time

WOD Notes: Do the best you can to do all Toes to Bar Rx’d (especially if you’re able to do a few of them). Step ups are allowed on the burpee box jump overs.

5/31/2013 – WOD

A) 2x Max Laps Farmers Carry (Pull-up Rig to End of Mats before Rowers) 70/53lb KB
B) Rope Climb Practice

15 Min AMRAP
2 Rope Climbs 20/15′
500m Row
20 Wall Balls 20/14lb

WOD Notes: The purpose of doing a max effort Farmers Carry is to test your grip strength and it will also force you to keep your midline tight. Scaling for rope climbs are 6 up/downs or 15 Burpees.


Wall Sit challenge!

5/30/2013 – WOD

Snatch – 2 EMOM for 8 Minutes (80% of 1RM)

3 Rounds For Time
8 Power Snatch 135/95lb (65% of 1RM)
12 Handstand Push-ups (4/2″ Deficit)
400m Run

WOD Notes: You may go work up to a 1RM Snatch instead of doing the EMOM, if you haven’t re-tested it in awhile. Squat is preferred for those who have mobility in the bottom of the Overhead Squat. Scaling for handstand push-ups are 10 Push Presses with the same BB as the snatches. The new 400m Run starts by running down to the end of the parking lot first before running up the street.


Laura L. – Handstand Hold

5/29/2013 – WOD

Back Squat 5×3 (85% of 1RM)

5 Rounds (Each Round is ALL OUT!)
30 Double Unders
12 KB Swings 88/53lb
15 Burpees
—Rest 90 seconds between rounds

WOD Notes: This is an anaerobic threshold style workout where each round is an all out effort! Do not hold back and save energy for the other rounds. Score is your total time minus 6 minutes of rest. Scaling for double unders is 90 singles.

Nice job in the hot weather. It’s only going to get worse this week!

Happy Birthday Stacey T!