CrossFit WOD for Saturday, August 17th

With a partner complete 14 rounds for time:
7 thruster
7 k2e
7 deadlift
7 burpees
7 pull-ups

Alternate each exercise with a partner until you complete 14 total rounds together. (Athlete A does 7 HSPU, Athlete B does 7 thrusters, Athlete A does 7 knees-to-elbows, etc)

Post time to whiteboard.

CrossFit WOD for Sunday, August 18th

50-40-30-20-10 reps for time:

YOU GO, I GO. One athlete working at a time. Post time to whiteboard.


Evan post-workout and Branden pre-workout

Come join us tonight after the 6:30pm class as we grill up some burgers to say bye to Branden! He was here for a summer internship and will be going back to North Virginia. BYOB!

CrossFit WOD for Friday, August 16th

for time:
30 clean & jerks, 61/43kg
30 muscle-ups
30 snatches, 61/43kg

Post time to whiteboard!


+ The 2025 CrossFit Games: What Will the Standards Be? – Box Life

Lauren demonstrating what we look for in hanging ab movements

CrossFit WOD for Tuesday, August 15th

for time:
10 bar muscle-up
20 inverted burpees
10 bar muscle-ups
30 strict HSPU
10 bar muscle-ups
40 jumping single leg squats, alternating
10 bar muscle-ups


+ Think You’ve Mastered the Burpee? Get Back to Me After You Flip It and Reverse It – Well and Good
+ Ebola Is Now Curable. Here’s How the New Treatments Work – WIRED

Maia and Kyle working on some single-arm kettlebell Z-presses

CrossFit WOD for Wednesday, August 14th

Z-press 8×4

for time:
9-15-21 push jerk, 70/45kg
18-30-42 knees-to-elbows


+ Six Reasons You Must Practice Lunges Daily – NDTV
+ Dr. Amy West on the CF MD-L1 & How Sex Difference Shape Performance, Recovery, and Rehabilitation – Empowered Health

Mobility Class tonight at 6:30pm!

CrossFit WOD for Tuesday, August 13th

5 rounds for max score:
max unbroken bench press, 80/46kg
max unbroken toes-to-bar

Score equals total bench press reps over total toes-to-bars. Post score to whiteboard.

CompEx WOD includes Clean and Jerk progressions, ISABEL, and single-leg work. Come get your competitive exercise on starting at 5:50am!


+ The Banana is One Step Closer to Dissapearing – National Geographic
+ Tia-Claire Toomey’s Clean Technique – CrossFit Games

This week is a DELOAD week from our ongoing volume and intensity so we’ll be working lots of isometrics and positional strength. Prioritize nutrition, recovery, and flexibility work!

Who’s ready for some loaded lunges?!

CrossFit WOD for Monday, August 12th

weighted lunge 10×5, then

3 rounds of continuous movement
1:00 medicine ball clean wall ball, 20/14lbs
1:00 kettlebell SDHP, 32/24kg
1:00 broad jumps, 6/4′
1:00 alternating dumbbell snatch, 50/35lbs
1:00 kettlebell swing, 32/24kg
1:00 rest

Post score to whiteboard.

Barbell Club

It’s Realization week! Max effort reps on your lifts in Powerlifting so we can game plan next week’s 1-rep maxes. Olympic Weightlifting gets the collar off of the slow and controlled movements to see what happens at full speed.

+ Olympic Weightlifting WEEK3, August 2019 PDF
+ Powerlifting WEEK3, August 2019 PDF


+ Morning Exercise May Offer the Most Weight Loss Benefits – NY Times

Ryan L demonstates “chin higher than hands”

CrossFit WOD for Friday, August 9th

21-15-9 reps for time:
thruster, 43/29kg

Post time to whiteboard.


+ Why Do the Southern Resident Orcas Only Eat Chinook Salmon? – The Stranger

CrossFit WOD for Thursday, August 8th

for time:
15 muscle-up + 2 dips
30 single leg squats/side
45 toes-to-bar
60 box jump overs, 24/20″
75 burpees

Post time to whiteboard.


+ Strict Muscle-Up Progression – Invictus
+ Slow Down to Muscle-Up – BoxRox

CrossFit WOD for Wednesday, August 7th

21-15-9 reps for time:
deadlift, 102/70kg
handstand pushups

Post time to whiteboard.

Run Club, 6:30pm

We will meet at the bottom of the ramp, jog over to the track and do a team warmup.

2 rounds
2x400m, :45 rest b/t
3:00 rest

8x100m, :10 rest b/t
3:00 rest

2x400m, :45 rest b/t

Pacing: For the 400’s add :45 to your Mile PR Pace then divide by 4. Example: if mile PR is 6:15 my pace for the 400’s today should be 1:45 (6:15+:45=7:00, 7:00/4=1:45). The 100s should be fast, but not a full-on sprint. Take a calculated risk and see if you can push it keeping in mind you have two 400m as a finale. The 100s are the focus of the workout today.


+ Ch 1: How Under Armour Is Helping James Newbury Prep, Train, and Recover – BarBend
+ Get To Know Maxwell’s Equations- You’re Using Them Right Now – WIRED

Noah standing up a snatch

CrossFit WOD for Tuesday, August 6th

FIRST CUT (Event #1 of the 2019 CrossFit Games)

4 rounds for time:
400m run
3/2 (legless) rope climbs
7 (squat) snatches, 75%

20:00 cap. Post time to whiteboard.


+ The 2020 CrossFit Games Open Begins October 10th – CrossFit Games