HERO WOD: Zeus3RFT30 Wall Balls 20/1430 SDHP 75/5530 Box Jump 24″/20″30 Push Press 75/5530 Cal Row30 Push Ups10 Back Squats (body weight) Army Spc. David E. Hickman died November 14, 2011 serving during Operation New Dawn. Hickman, 23, of Greensboro,… Read more »
Partner WOD: For time: 35 min capTeams of 2100 Deadlifts 135/9575 H. P. Clean 135/9550 Push Jerks 135/955k Bike50 Push Jerks 115/7575 H. P. C lean 115/75100 Deadlift 115/75 Note: Split reps however, 1 partner works at a time. Ensure… Read more »
Strength: Clean Grip Deadlift: 5×2 @ 70-75% of 1RM deadlift Note: both hands must be overhand grip (no supinated), torso needs to be more elevated and driving with quads off the floor. % is based on 1RM regular deadlift established… Read more »
Strength: Back Squat – 4×5 @ 80% WOD: AMRAP 1112 DB Thrusters 35/202 Turkish Get Ups 53/3512 DB Box Step Overs 35/20 24″/20″2 Turkish Get Ups 53/35 Note: Weights are lighter so we expect to move faster. TGU – 2… Read more »
Strength: Bench Press – 5×2 @ 90% Conditioning: “Core Crush” – For Time, 50/40/30/20/10 reps of Kettlebell Swing 53/35 and Ab Mat Sit Ups Workout is all about core engagement. Scale weight if needed, should be able to complete the… Read more »
Conditioning: 30 min cap – For time: 30 Clean & Jerks, 135/95 lbs Rest 2 mins Run, 1 mi Rest 2 mins 30 Snatches, 135/95 lbs SCALE ACCORDINGLYIt is okay to complete Grace Rx and to scale Isabel, or scale… Read more »
Gymnastic Strength Circuit: 4 RoundsA) 20 Hand Stand Shoulder taps/plank shoulder tapsB) Dual DB Alternating bent over rowC) L-Sit (on floor) DB Strict Shoulder PressD) 20 Straight Leg Sit Ups WOD: For Time:10/9/8/7/6/5/4/3/2/1Deadlift 50% of 1RMStrict Pull Ups Note: For… Read more »
Happy Independence Day! In observance of the holiday, we are closed.
4th of July HERO WOD“The Stache”Fairfax Police Memorial WODAMRAP 33 (teams of 2)400m run (together)12 Push Ups31 Alternating Lunges19 Burpees54 Air Squats Background: This workout is dedicated to Sgt. George Phillip Moskowitz, 57, who died on December 31, 2019 after… Read more »
Strength: 1RM Squat Snatch – 20 minutes WOD: 3RFT400m Run8 Turkish Get Ups 53/3516 KB Hang Cleans 53/35
AMRAP 30 (teams of 2) 20 Double DB Push Press 50/35 | 35/25 | 25/15 30 Double DB Box Step Ups 50/35 | 35/25 | 25/15 (24″/20″ or 20″/16″) 40 Cal Bike (Alternate with row for classes > 12) 50 V-Ups
Grinder today with movements we should be able to move quickly and consistently with the one on one off partner style.
