W.O.D.

  • Today's WOD - 5/31

    WOD 1 - AMRAP in 7 minutes of:

    • 8 Hang Power Cleans. 135/95#
    • 25 double unders

    Rest 5 minutes

    WOD 2 - AMRAP in 7 minutes of :

    • 8 Push Jerks 135/95#
    • 25 double unders

    Compare to : 8/17/15.

    Core - 3 max effort weighted plank holds

  • Happy Memorial Day!!!

    "Murph" - For time:

    • 1 mile run
    • 100 pull ups
    • 200 push ups
    • 300 air squats
    • 1 mile run

    Partition the pull ups, push ups and squats as needed. If you have a 20#/14# vest or body armor. wear it.

    In memory of United States Navy Lieutenant Michael P. Murphy, 29, who was killed in Afghanistan June 28th, 2005.


  • Today's WOD - 05/28

    CF Reston will offer only one class at 7am. Field Day at 9am.

    CF Fairfax  - regular classes


    For time:
    10 hang clusters (95/65), 30 double unders, 20 lateral burpees over barbell
    15 hang clusters, 30 double unders, 15 lateral burpees over barbell
    20 hang clusters, 30 double unders, 10 lateral burpees over barbell

     Core - 2x15 weighted AMBAT sit ups


  • Today's WOD - 05/27

    Part I - Push Jerk heavy single. Compare to 10/12/15

    Part II - 3 rounds for time of:
    - 400M run
    - 10 KB Snatches right arm (53/36#)
    - 10 KB Snatches left arm
    - 2 rope climbs or 1 legless. Athlete's choice, both are rx'd


  • Today's WOD - 05/26

    Part I  - 4 rounds every other minute of:
                  Hang snatch pull + Hang snatch high pull + 3 Hang power snatches

    PART II - AMRAP in 14 minutes of:
       - 10 T2B
       - 20 box jumps (24/20 inches)
       - 30' handstand walk or 30 seconds cumulative handstand hold. Either one is considered rx'd


  • Today's WOD - 05/25

    4 rounds. Every rep counts
    - 1 minute rowing for calories
    - 1 minute GTO 75/55#
    - 1 minute burpees to pull up bar
    - 1 minute rest

    Core - Alternating Tabatas (8 rounds total): hollow rocks and superman holds


  • Today's WOD - 05/24

    Part I  - Deadlift. 20 minutes for heavy single. Compare to: 2/22/16

    Part II - 4 rounds for time of:
       - 200M run
       - 10 ring dips
       - 20 air squats

    **time cap 15min**


  • Today's WOD - 5/23

    SKILL - Pistols

    WOD - AMRAP in 10min of:

    • 1 OHS (95/65#), 2 C2B Pull Ups
    • 2 OHS, 4 C2B Pull Ups

    Each round the reps of the OHS go up by 1 and the C2B go up by 2

    CORE - 2 x10 SLOW Armadillo Drills with a partner

  • Today's WOD 05/21

    10, 9, 8, 7, 6, 5, 4, 3, 2 & 1 rep rounds for time of:

    • WB shots 20/14#
    • Burpees
    • KB swings 72/53#

     *20 minute cap*


  • Today's WOD 05/20

    Part I  - Back squat 5x3 climbing loads. Every 3 minutes

    Part II - 3 max effort 400m runs. Each run starts every 4 minutes


  • Today's WOD 05/19

    Skill - Double Unders

    WOD - AMRAP in 12 minutes of:

    • 12 hand release push ups
    • 9 T2B
    • 6 push presses 115/75#

  • Today's WOD 05/18

    Part I  - Clean complex, 5 rounds every other minute:

    Hang power clean + Power clean + Front squat + Hang squat clean + squat clean

    Part II - Alternating double tabatas, every rep counts:

    • Thrusters 75/55# 
    • SDHP 75/55#

    Core - 3 max effort weighted plank holds



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