Maryland's home to Crossfit training and elite fitness based on equal parts gymnastics, sprinting, weight lifting and Olympic lifting. Our specialty is not specializing. Offering personal training, boot camps, and group workouts designed for the beginner to the elite athlete. -read more
WOD Archive
Helen
13 May 10
Back Squat 5 x 5
Ring Dips 3 x failure
Then
"Helen"
3 rounds for time of:
400m sprint
21 KB Swings (1.5 pood or 55 pounds)
12 Pull-ups
Post load, reps, and time to commentsGames WOD
11 May 10
Power Snatch 5-3-3-2-2-1-1-1
Pull-Ups 3 x failure
Then
5 Deadlifts (275 pounds)
10 Burpees
5 rounds for time
Post Loads, reps, and time to commentsProwler work
10 May 10
Front Squat 5 x 1
Press 5 X 5
Then
1 X Sled push down and back (loaded with 90 pounds)
9 KB Swings (2 pood or 70 pounds)
12 Push-ups
Rest exactly 1 minute between rounds and complete 5 rounds.
Post loads and time total time to commentsFarmers walk
07 May 10
Clean and jerk, work up to 5 heavy singles
Pull-ups 3 x 5 weighted
Then
100m farmers walk with 45 pounds in each hand
20 24" box jumps
5 rounds for time
Post loads and time to commentsHulk Hogan Leg Drop
This is what this workout feels like!
06 May 10
Bench Press 5 X 5
Then
Courtesy of CrossFit Football:
30 Back Squats (Load bar with Body Weight)
1000m Row
30 Burpees
For time
Post loads and time to commentsMobility and Recovery
05 May 10
Rest/Mobility and Recovery
Warm-up with a conversational cardio event.
Foam roll, stretch, and work on recovery in general. Now is the time to address all those limitations you body has that are hindering your performance.
Shoulder mobility affecting the snatch or OHS? Work on it
External rotators Tight from the 5 x 5 Back Squat on Monday? Roll them out and stretch
Flexability slowing ou down or causing pain at a joint? Stretch!New space update
We are working an initial copy of a lease agreement for 3,000 SF of space in Westminster. Things are busy on this end so posts have been sporadic, I apologize. Spread the word.
04 May 10
Deadlift 5RM
Pull-ups 3 x failure
Then
8 x 200m sprints with 45 seconds of rest between efforts
Post load, reps, and fastest/slowest run times to commentsStarting Strength weekend
We are leaving for Mark Rippetoe's Starting Strength coaches seminar in NJ this morning. Should be a great weekend focused on the DL, SQ, Press, PC, Bench Press, and programming. This is our second trip to see Mark so we should pick up a few more peices of knowledge we surely missed the first time around.
Have a great weekend and I'll see you Monday.
30 Apr 10
Snatch 1-1-1-1-1-1-1-1-1-1
Clean and jerk, work up to 85% of your max and hit 6 successful singles
Then
AMRAP in 15 minutes of:
15 weighted sit-ups
10 clapping Push-ups
1 suicide
Post loads and rounds completed to commentsSorry, I know, "Fran"
We witnessed some great times this morning with "Fran". A few new additions to the leader list on the wall. Strong work by all, as we know, Fran hits us all equally as hard.
I'm not sure who he is but his name is Fran, so be mad at him!
29 Apr 10
Back Squat 3 x 5
Press 3 x 5
Then
"Fran"
21-15-9 reps of:
Thrusters, 95 pounds
Pull-ups
Post loads and time to comments1441 Static Mobility Complex
28 Apr 10
Rest/Mobility/Recovery
Warm-up with 5-10 minutes of an activity of your choosing.
Then
Work mobility issues, and stretch. If you are looking for a great way to combine mobility with flexibility check out this from 1441. This is a great sequence that will increase your hip mobility while you gain flexibility.
