Saturday, June 25, 2016

8 AM
Open Gym

9 AM
Partner WOD

Complete the Following for Time
100 Bar-Facing Burpees
100 Power Snatches (95/65 lbs) (Rx+ 135/95 lbs)

As Partner A begins the work, Partner B will complete 2 Rounds of:

10 Toes Through Rings
15 Wall Balls (20/14 lbs)

*Once Partner B finishes his/her 2 Rounds of work, the partners will switch roles. Continue to do so until all 100 Bar-Facing Burpees and 100 Power Snatches are completed. You may partition the Burpees and Snatches however you’d like, i.e., 10 Rounds of 10 and 10.

10 AM
Hero WOD

“Jason”

For Time
100 Air Squats
5 Muscle-ups
75 Air Squats
10 Muscle-ups
50 Air Squats
15 Muscle-ups
25 Air Squats
20 Muscle-ups

*Scale Muscle-ups with Pull-ups x 2.

image

S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.

Thursday, June 23, 2016

***YOGA – 7:30 PM***

Conditioning
(35 Minute Cap)

For Time

Group 1
24 Alt DB Snatch (55/35 lbs) (Rx+ 70/55 lbs)
100m Farmer’s Carry (R Arm)
20 Alt DB Snatch
100m Farmer’s Carry (L Arm)
16 Alt DB Snatch
100m Farmer’s Carry (R Arm)
12 Alt DB Snatch
100m Farmer’s Carry (L Arm)

*100m = 3 Wall Touches if it’s raining.

Group 2
24/20 Cal Row
20 Toes to Bar
20/17 Cal Row
20 Toes to Bar
16/13 Cal Row
20 Toes to Bar
12/10 Cal Row
20 Toes to Bar

Group 3
12 Bar Muscle-ups
400m Run
10 Bar Muscle-ups
400m Run
8 Bar Muscle-ups
400m Run
6 Bar Muscle-ups
400m Run

*Scale Bar Muscle-ups with Pull-ups x 2.
*400m = 12 Wall Touches if it’s raining.

*Start on any Group you’d like. Once all three Groups are completed, you are finished.

Wednesday, June 22, 2016

***YOGA – 10 AM***

Strength
Back Squat
4 x 4 @ 80% – Rest 1:30

-or-

Front Squat
6 x 2, climbing
*pause at the bottom of each squat for a 3-count

Conditioning
For Time
21-15-9-6-3
Front Squats (135/95 lbs) (Rx+ 205/135 lbs)
Box-Overs (24/20″) (Rx+ 30/24″)

*For the Box-Overs to be Rx or Rx+, you must clear the box completely – nothing may touch the box for the rep to count.

Tuesday, June 21, 2016

Strength
Bench Press
4 x 4 @ 80% – Rest 1:30
-or-
10-8-6-4-2, then Max Effort with the same weight used on the set of 10

Conditioning
For Time
40 Ring Dips (Rx+ Strict)
80 Double Unders (Rx+ 20 Triple Unders)
Run 400m
30 Ring Dips
60 Double Unders (Rx+ 15 Triple Unders)
Run 300m
20 Ring Dips
40 Double Unders (Rx+ 10 Triple Unders)
Run 200m
10 Ring Dips
20 Double Unders (Rx+ 5 Triple Unders)
Run 100

Saturday, June 18, 2016

8 AM
Open Gym

9 AM
Partner WOD

4 Rounds for Time
35 Back Squats (135/95 lbs) (Rx+ 185/125 lbs)
40 Alternating DB Snatch (55/35 lbs) (Rx+ 70/55 lbs)
45 Overhead Walking Lunges (45/35 lbs) (R/L=2)
Run 400m

*partition the reps however you’d like, but both partners must Run.

10 AM
Hero WOD

“Nate”

20 Minute AMRAP
2 Muscle-ups
4 Handstand Push-ups
8 KB Swings (70/55 lbs)

nate

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son, Parker.

We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Friday, June 17, 2016

(% Work: 4 x 5 @ 75% – Rest 1:15)

Strength
9 Minutes
-Every 90 seconds (6 sets)-
3 Power Cleans @ 75% of 1 RM Power Clean

*Perform as 3 singles. Don’t hurry between reps. Focus on technique. Once you finish your third rep, rest until the next set begins.

Conditioning
For Time
15-10-5-10-15
Power Cleans (135/95 lbs) (Rx+ 205/135 lbs)
30-30-30-30-30
Push-ups

Thursday, June 16, 2016

*YOGA – 7:30 PM*

*MAKE SURE YOU ARE HYDRATING. DRINK AT LEAST 1 GALLON OF WATER PER DAY.*

Just a reminder to please keep your kid(s) at home even if you “think” they might be sick. Our childcare workers are exposed to everything in that little space and if there is something floating around then they are more than likely going to catch it. They do a ton to make this gym great and we’d like for them to be able to enjoy it along with everyone else, as well as live an illness-free life outside of the gym. :) Thanks!

(% Work – 4 x 5 @ 75% – Rest 1:15)

Conditioning
(35 Minute Cap)
For Time

30-25-20
KB Swings (55/35 lbs) (Rx+ 70/55 lbs)

50-50-50
Double Unders

300-200-100
Meter Run

30-25-20
Wall Balls (20/14 lbs)

50-50-50
Double Unders

300-200-100
Meter Run

6-5-4
Rope Climbs

50-50-50
Double Unders

300-200-100
Meter Run

*Complete Column 1, then Column 2, then Column 3.

*Scale Double Unders with Power Jump Singles.
*Scale Rope Climbs with Rope-ups x 3 or Ring Rows x 5.

Wednesday, June 15, 2016

*YOGA – 10 AM*

Strength
Strict Press
4 x 5 @ 75% – Rest 1:15

-or-

Push Press
5 x 3

Conditioning
For Time

3 Rounds
30′ Handstand Walk
20 Sit-ups
10 Box-Overs (24/20″) (Rx+ 30/24″)

-then-

2 Rounds
40′ Handstand Walk
30 Sit-ups
20 Box-Overs

-then-

1 Round
50′ Handstand Walk
40 Sit-ups
30 Box-Overs

*Scale Handstand Walks with Bear Crawls x 2 (distance) or 1 Wall Walk for every 10′.