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The top of a muscle-up should look like a hollow

And just like that we’re halfway through January!

Remember: no 5:30pm or 6:30pm class tonight due to a staff meeting. Guided Training athletes will have access… as long as they bring champagne to share.

CrossFit WOD for Champagne Friday 1/17

“NATE”
AMRAP in 20 minutes:
2 muscle-ups
4 handstand pushups
8 kettlebell swings, 32/24kg

Post score (total reps completed) to whiteboard!

READ: This 80-Year-Old CrossFit Stud Can Probably Outlift You – Men’s Health
WATCH:

Nate A

No not that one..

Nate M

Not that one either…

… THIS ONE:

Chief Petty Officer Nate Hardy, courtesy CrossFit.com

ARTICLES

+ A Competitor’s Guide to the Open – Beyond the Whiteboard

CrossFit WOD for Tuesday 2/20

Rx & Scaled: NATE

AMRAP in 20 minutes:
2 muscle-ups
4 handstand pushups
8 perfectly-vertical kbs, 32/24kg

PERFORMANCE: REGIONAL NATE

10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches

20-minute time cap. Post score/time to whiteboard!

Gymnastics Strength WOD – 84

muscle-up development!

HIIT WOD – 12pm

Long Interval

3:00 on, 1:00 off
– 1 stair run
– 3 limbo
– 6 bench over & under
– 9 evil wheel
For 16:00

5:00 on, 2:00 off twice
– knuckle drag sb
– body drag sb
– fast feet onto plate

:90 on, :30 off for 8:00
MB up & over

HIIT WOD – 5:30pm

Long Interval

Set 1: 3 rounds w/ Dynamax ball, 1:00 each
– wall ball
– side toss (R)
– toe taps
– burpee + chest pass
– side toss (L)

Set 2: 3 rounds w/ box, 1:30 each
– dips
– split squats (R)
– pushup
– split squats (L)
– burpee box jump

Set 3: 5 rounds w/ dumbbells, 10 reps each
– lunges
– burpee over dumbbell
– weighted situp
– deadlifts
– skull crushers

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.

Description and photo courtesy of CrossFit.com

ARTICLES

+ The Men Behind Each Hero WOD: MURPH and NATE – BoxRox

CrossFit WOD for Friday 7/7

“NATE”

as many rounds as possible in 20 minutes:
2 muscle-ups
4 handstand pushups
8 kettlebell swings, 32/24kg

Olympic Weightlifting WOD

snatch complex, clean complex

Powerlifting WOD

back squat, bench press, deadlift

Kettlebell WOD

– Abridged Primal Movement Warmup and Mobility
– Carries and single leg deadlifts
– Swings, Lunges and Abs

Gymnastics Strength WOD

handstands, HS mobility test, HS kick ups, stretching, compression conditioning, midline conditioning

 

The June 2017 Foundations Graduates!

CrossFit WOD for Tuesday 7/4

9am

Regionals NATE

10 rounds for time:
4 strict muscle-ups
7 strict handstand push-ups
12 kettlebell snatches, 32/24kg

Time cap is 20 minutes. Test the original version of NATE this Friday.

Post time/rounds to whiteboard.

10am

DT

5 rounds for time:
12 deadlifts, 70/50kg
9 hang power cleans, 70/50kg
6 jerks, 70/50kg

Performance can attempt Double DT or Heavy DT. Time cap is 30 minutes.

Post time to whiteboard.

11am

MURPH

for time:
1600m run
100 pullups
200 pushups
300 squats
1600m run

Partition the pullups, pushups, and squats as needed. If you have a 20lbs vest/backpack/ruck WEAR IT! No time cap.

Post time to whiteboard.