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Sara'S ARCHIVE

  • Friday: A. Warmup as needed then 3 rounds not for time of Handstand walk (10 yards), :30 L-sit hold, 2 rope climb. B. WOD: 3 rounds of 15 burpee box jump (20/24), 15 C2B pull-up. Saturday: A. Isabel B. Strength: BS and Press Work up to a max triple (don’t make it life or death). […]

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  • A. EMOM x10 2 Power cleans Start @80% and build heavy (Record AVG) B. “Grace’ C. EMOM x 20 odd 15 WB, even 40sec max DU (record total DU) Post your scores to the Whiteboard.

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  • A. For time: Cash in with calories row (36 Sara, 60 Kyle) straight into; 5 rounds of 7 BJ (24/30), 7 HSPU B. For score:: Tabata row for calories. Record least amount of any interval. Straight into; Amrap t2b in 4:00 record total. Final score: tabata row (lowest interval) x total t2b

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  • A. 1 snatch EMOM x 10 start at exactly 80%, add load but no misses. Record average load B. 5:00 amrap using 95% of the average load from (A). C. Strength: DL and OHS Work up to a max set of 5 (don’t make it life or death). Take 90% of that weight and rep-out, […]

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  • Friday A. Strength: FS and Push Press. Work your way up to a max single, then back it down to 80% of that lift for 3 sets of 5 Don’t get caught up in a PR and extra attempts, either its there or its not. B. Open WOD 11.3 http://media.crossfit.com/games/pdf/GamesOpen11-3_Work-outStandardsk3dR6.pdf Saturday: 10:00 C2B Cindy Rest […]

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  • Rest day or aerobic, listen to your body/mind/energy REST DAY OR On the ERG: 250m x 8 :90 rest, consistent splits OR 200m Run x 8 :90 rest, consistent splits.

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  • WED, Oct 9, 2013

    By jerry

    A. EMOM x 12 5 Burpees 7 BJ (20/24) 9 WB  Record rate of perceived exertion (RPE) 1-10 (10 being max) B. 10 rounds 10 t2b, 30 DU Post your scores to the Whiteboard.

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  • A. In 15:00 build to a max hang squat snatch B. Strength: BS and Press. Work your way up to a max single, then back it down to 80% of that lift for 3 sets of 5 Don’t get caught up in a PR and extra attempts, either its there or its not. C. 15 […]

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  • Mon, Oct 7, 2013

    By jerry

    Based on last Tuesdays work: Sara A. 5 rounds: 10 calories, 15 hspus B. 5 rounds: 30 DUs, 5 mus C. 5 rounds: 12 burpees , 9 c2b Kyle 5 rounds for time: 20 cals, 12 hspu 5 rounds: 50 DUs, 5 MUs 5 rounds: 12 burpees.10 C2B

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  • Friday: A. 40 Pull Ups 30 Burpees 20 HSPU 10 Muscle Ups Rest 5 Min B. 20 Pull Ups 15 Burpees 10 HSPU 5 Muscle Ups Saturday: A. In 15:00 Build to a max hang sqclean B. Strength: DL and OHS Perform 7 singles with 90-92% of your max. C. 40 yard Heavy-ass Prowler push […]

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805 N. Royal St., Alexandria, VA 22314