carrie

  Shoulder Press:   5,3,1, 5,3,1 5,3,1, 5,3,1, 5,3,1.   *Think Of Each “5,3,1” As A Set To Pass/Fail Increasing Weight Each Time.   Example: First Set – 5×70, 3×90, 1×110 Next Set – 5×80, 3×100, 1×120      

  HLCLV:   “The 9”   For Time:   100 Air Squats 25 SDHP (95/65) 25 Sh. Press (95/65) 25 O/H Squats (115/75) 25 Push-Press (115/75) 25 Med Ball Cleans (20/14) 25 Push-Jerks (135/95) 25 Front Squats (135/95) 25 Deadlifts… Read more »

  GYM CLOSED   Come Out And Join Us On The National Mall For The “CrossFit For Hope” Charity Fundraiser! Expect About 600-700 CrossFitters To Be There. Many Of Your Coaches And Fellow Members Will Be Participating And Volunteering So… Read more »

  For Time:   800m Run   –Rest–   Front Squat: 3,3,3,3,3   Deadlift: 3,3,3,1,1    

  Open Workshop:   BB Snatch (No More Than 95/65) BB Thruster (No More Than 95/65) Chest-To-Bar Pull-Ups   *Try To Keep Your Focus On Solid Technique And Rapid Cycling Of The Movements    

  EMOTM For 20 Mins Complete:   D/U’s (S:10 RX:15 A:20)   –If You Don’t Have D/U’s Yet–   Singles (S:35 RX:45 A:55)   *You May Choose To Start At Any #, If You Fail To Complete That Number That… Read more »

  AMRAP In 20 Mins Of:   10 Burpee Box Jumps (24/20) 10 Seated Shoulder Press (S:75/55 RX:95/65) 150m Row OR 200m Run (Based On Availability Of Rowers)    

For Time: 400 m Run w/Plates (5 lbs each hand) 25 Hip Extension Leg Raises 25 Toes-to-Bar 50 Abmat Situps 400 m Run w/Plates

Heavy Lifters: Core. At various points of your teams choosing. You each must Complete 25 GHD Situps or 25 BB Role outs Weight and Feet As a Team. Lift a total of 20,000 lbs using a minimum of Three of… Read more »

Warrior Program:   ” CARSE ” For Time: Start each round with a 50 Meter Bear Crawl 21,18,15,12,9,6,3 Reps per Round of 95/75 lb Sq Clean DU’s 185/135 lb Deadlift Box Jump. 24/20 Start and end the WOD with 800 Meters… Read more »