Wednesday: “Dead Man’s Chest” 3 intervals 1: 10 touch and go squat clean, 20 Lateral Burpees (over bar), 400m run Rest 5 minutes 2: 9 touch and go squat clean, 18 Lateral Burpees, 400m run Rest 5 minutes 3: 8 touch and go squat clean, 16 Lateral Burpees, 400m run

Tuesday WOD1. 30 Muscle-ups for time  Compare to April  Sub pullups and dips to an appropriate level for you. Keep work to 22 minutes or under Bulldog: 60, 60 Infidel: 75, 75 HTFU: 90,90 Partition reps as needed. WOD2.  Row Repeats Compare to 3 weeks ago 500 m row, rest 1:30, 500 m row Weigh in first. Athlete […]

WOD1: SPEED STRENGTH EMOM x 10 minutes One Squat Snatch + One Overhead Squat + One Snatch Balance WOD2: All Trick no Treat 18 minute AMRAP Roll two Dice after each 200m Run and perform the two exercises the dice reveal. 1 = 20 pushups 2 = 20 OH walking lunges 3 = 20 KB […]

Reminder; Class times at 0800 and 0900 only. I didn’t have sign-ups because there are only 2 classes. WOD:  Partner Fran-Off  21, 15, 9 Barbell Thrusters Pullups   Double Elimination Tournament    There are no rules as to which team member has to perform the movements or how to divide the work. One team member can […]

Reminder: There is a 0800 and 0900 class this Saturday only. There is NO 10:00 class because we are hosting a competition team from CF South Maryland to prepare for the BWI hopper in 2-weeks. Grab something to eat and a coffee after the WOD then come back to check out the action! Friday WOD1: […]

THURSDAY: “Save The Boobs” (30 minute Cut-off) If you find yourself spending more than 3 minutes on any movement, cut yourself off and move on!   WEAR PINK!! Want to donate? Here is the cause that makes a difference: Susan G. Komen for the Cure   A huge thanks to Melissa and Keturah for getting […]

WEDNESDAY wod1: 15 minutes to establish a 5 rep touch and go power clean wod2: Mashup Tabata D2 20sec deadlifts, 10sec rest, 20sec burpees, 10sec rest x 8 rounds (8 each equals 16 intervals) HTFU: 185w, 275m – Infidel: 165w, 245m, Bulldog: 145w, 215m, Infantry: 125w, 185m Your score is counted by the total number of […]

  WOD1: Death by Ring Dips 1 the 1st minute, 2 the 2nd minute, 3 the 3rd minute, until you can’t match the reps per minute, record the completed rounds plus final partial round. WOD2: “ERGOMETER” Max Meters row 1 minute, :20 transition, Max Wallball 1 Min, :20 transition, Max Pullups 1 min, :20 transition, rest 1 […]

  MONDAY “Mule Kick” 5 rounds. 2 minute running clock, Sprint 200m, max reps Thrusters in remaining time. Rest 2 minutes between each effort. Round 1: 105w, 155m.  Round 2: 95w, 135m.  Round 3: 75w, 115m.  Round 4: 65w, 95m.  Round 5: 55w, 75m. If you go RXed Record all 5 intervals. Scaling will be […]

Saturday: “Fall Festival” 4 separate intervals for time. Rest 3-5 minutes between each. Hit 1, 2, 3, or all 4! We have limited KB for the farmers (only 3 women and 3 men can go at a time) so that interval will slow things down a tiny bit. Classes are at 8:00, 9:00, and 10:00. If you […]