Additional Warm-Up: Good Mornings Supermans DeadLift: 2,2,2,2,2,2,2,2,2,2. CFL Endurance: 4 Rounds Of: 25 D/U’s 50 Jumping Jacks Teens: 4 Round Of: 25 Jump Ropes 50 Jumping Jacks -Then- Max KB Deadlifts in 5… Read more »
WODs
Oct 10, 2011:
*LIMITED HOLIDAY SCHEDULE 5pm, 6pm, and 7pm classes ONLY 8pm Foundations For Time: 21-18-15-12-9-6-3 Of: Med Ball Clean (20/14/10/6) Shoulder Press (S:45/30 RX:65/45 A:85/55) Core: 50 Pendulums
Oct 9, 2011:
0930 Warrior Program: “Carse” 21-18-15-12-9-6-3 reps for time of: 95 pound Squat clean Double-under 185 pound Deadlift 24″ Box jump Begin each round with a 50 meter Bear crawl. MAKE-UP WOD: AMRAP In 15 Mins Of: … Read more »
Oct 8, 2011:
*South County Challenge starts at 9am at CrossFit Lorton! We will have many of your fellow family members competing in their first all-day CF competition, come cheer them on! Schedule for tomorrow: 3pm WOD (Teens friendly) 4pm Free… Read more »
Oct 7, 2011:
For Time: 30 Bent-Over Rows 30 ABMAT Sit-Ups 25 Bent-Over Rows 25 ABMAT Sit-Ups 20 Bent-Over Rows 20 ABMAT Sit-Ups 15 Bent-Over Rows 15 ABMAT Sit-Ups 10 Bent-Over Rows 10 ABMAT Sit-Ups 5 Bent-Over Rows 5 ABMAT Sit-Ups … Read more »
Oct 6, 2011:
For Time: 75 Wall Balls (20/14/10/6) Run 800m 100 Hammer Swings Run 800m Core: 5 Total Mins Of Plank Hold
Oct 5, 2011:
AMRAP In 15 Mins Of: 3 Thrusters 5 Toes-To-Bar 7 KB Swings (52/35) 10 Jumping Lunges (S:75/55 RX:95/65 A:105/75 BA:115/85)
Oct 4, 2011
*THE GYM IS CLOSED FOR THE MORNING CLASSES! WOD: 3 Rounds For Time: Row 500m 40 Push-Ups 20 Pull-Ups
Oct 3, 2011:
*Carrie and Atom’s 2 year anniversary 4 Rounds For Time: 8 Man-Makers 35 D/U’s Core: 40 Leg Raises
Oct 2nd, 2011:
0930 Warrior Program “Finesse” 1 Mile Run 10 Snatch 10 Ring Dips 10 Toes to Bar 1000m Row 15 Snatch 15 Ring Dips 15 Toes to Bar 800m Run 20 Snatch 20 Ring dips 20 Toes to Bar 400m… Read more »
