Wednesday, April 23

Snatch 6×2 @ 75%

15 min AMRAP

400M Run

15 Toes to Bar

7 Hang Power Snatch 115/73#

By |April 22nd, 2014|Uncategorized|0 Comments|

Tuesday, April 22

Front Squat 5×5 @ 70%

For Time:

50 KB Swings 53/35#

50 AbMat situps

50 KB Swings

By |April 21st, 2014|Uncategorized|0 Comments|

Monday, April 21

Clean and Jerk 6×2 @ 75%.   These are NOT touch and go reps – reset each time.  90 seconds rest between sets.

For time:

10, 9, 8, 7, 6, 5, 4, 3, 2, 1

C&J @ 95/63#


*Advanced = C&J @ 135/93# and bar-over Burpees.


By |April 20th, 2014|Uncategorized|0 Comments|


As promised, tomorrow we will have a CrossFit Total.  There will only be 1 WOD time at 0900.

After we finish our standard warm-up, we will match people up on the squat racks and spend about 15 minutes getting everyone sufficiently warmed up on that lift, then you will have 3 chances to lift a […]

By |April 18th, 2014|Uncategorized|0 Comments|

Friday, April 18

20 Minutes Rope Climb work

For time:

Buy-in – 100 Double Unders


Ring dips

AbMat sit ups

Cash-out -  100 Double Unders


By |April 17th, 2014|Uncategorized|0 Comments|

Rest Day Thursday & Saturday CrossFit Total!

Tomorrow is our scheduled rest/make-up day.   If you missed a WOD from earlier in the week, come in and make it up.  We will have our regular weightlifting group at 1900.

As you probably noticed, we did no barbell work this week because we have been deloading since we just finished a big strength cycle.  […]

By |April 16th, 2014|Uncategorized|0 Comments|

Wednesday, April 16

20 Min to find max height Box Jump

For time:

Row 2K

By |April 16th, 2014|Uncategorized|0 Comments|

Tuesday, April 15

20 Min Handstand work – Handstand Push Ups, freestanding holds and HS walks – as needed.

3 RFT:


15 pull ups

20 burpees

*Advanced = 5 rounds

By |April 15th, 2014|Uncategorized|2 Comments|

Saturday, April 12

The WOD for Saturday is “Grace”

For time:

30 Clean and Jerks 135/95#

Yes – of course we’re doing them with full squat cleans.

By |April 12th, 2014|Uncategorized|0 Comments|

CrossFit Kids & Spring Break

I’ve been informed by several parents that Fairfax County Public Schools will be on Spring Break next week – and that a lot of families are getting out of town early (today).

Thus, we will NOT have CrossFit Kids today, nor will we have it next week.  Let’s face it – the “game” portion of […]

By |April 11th, 2014|Uncategorized|0 Comments|