WODs

  “Tabata Something Else”   With A Continuously Running Clock, Perform 20 Sec. Of Work With 10 Sec. Of Rest For 4 Total Minutes Of Each Of The Following Exercises, Moving Immediately To The Next Exercise Without Rest:   Box… Read more »

  1100 Heavy Lifters Club   **Today HLC Is Open To ALL MEMBERS! If You Are Experienced In All Of The Listed Movements Then Come Experience A HLC WOD With Us…This One Will Be Great!**   “Bonny + Clyde”  … Read more »

  0930 Warrior Program   “Luck Of The Draw”   Class will be divided into groups. Each group will draw 5 cards. The hand decides your WOD.   This will be a 30 Min AMRAP. Joker adds 5 mins to… Read more »

  Morning Classes:   Snatch: (Will also be offered Sunday)   1,1,1,1,1,1,1,1,1,1.   Evening Classes:   “Performance Challenge WOD” (Will also be offered on Saturday as make-up)   Max Reps Of Each Of The Following Exercises For 1 Min With… Read more »

  AMRAP In 15 Mins:   10 Back Squats (S:115/75 RX:135/95) (Beginners From The Rack) 10 Pull-Ups 50m Crab Walk   * The Performance Challenge WOD Will Be Offered Friday Evening And Saturday.    

  For Time:   Row 1000m 7 Rounds Of: 10 Power Cleans (95/65) 15 Sit-Ups (No ABMAT)    

  For Time:   Ruck 1 mile (55/35) 50 Exp. Push-Ups 50 O/H Squats (75/55)    

  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 »