W.O.D.

  • Today's WOD - 08/28

    Skill - Pistols

    Part I  - Deadlifts 2,2,2,2,2,2

    Part II - AMRAP in 8 minutes of:
    - 10 alternating pistols
    - 10 hand release push ups

  • Today's WOD - 08/27

    For time:
    - 400M run, 20 power snatches (95#/65#)
    - 400M run, 20 OHS
    - 400M run, 20 squat snatches

    **15 min time cap**

    Core - 3 max effort sets of T2B w/ 60 seconds rest b/t efforts
     - or - 
    25 T2B for time...athletes choice


  • Today's WOD - 08/26

    Part I - EMOM x 8.
    - 2 shoulder presses ( 95#/65#)
    - 4 push presses
    - 6 push jerks

    Part II - Row 2K for time

    Core - 3x15 weighted ABMAT sit ups


  • Today's WOD - 08/25

    5 rounds for time of:

    • 5 power cleans (165#/115#)
    • 15 pull ups
    • 50 double unders

    **20 min cap**

    Core - 3x10 hip extensions

  • Today's WOD - 08/24

    Part I - 20 Minutes to set 5RM Back Squat

    Part II - AMR(reps) AP in 7 min:
    600M run BUY IN
    Burpees to a pull up bar

    Score is number of burpees done before time expires.

    Core - UNBROKEN GHD Sit Ups 3 sets of 10-20 (athletes choice)


     

  • Today's WOD - 08/22

    Reston will be closed - Field Day at 9:00 (Frying Pan Farm Park). No Open Gym.

    Fairfax is open, regular classes and open gym.

    Teams of 2 - 20 min AMRAP:

    200m run with sandbag (45/25#) Pace setter

    Triplet of:

    10 burpees
    10 KB Swings. 53#/35#
    20 Med Ball Squat Jumps 20#/14# (bear hug the med ball and perform a squat jump)

    While Teammate A runs with the sandbag, Teammate B will be doing as many reps/rounds of the Triplet. When Teammate A test back, they will switch and continue the AMPAP.


  • Today's WOD - 08/21

    "DIANE"

    21-15-9 rep rounds for time:

    Deadlifts 225#/155#
    HSPU’s

    Time cap - 15 minutes

    Core - Alternating tabatas (8 rounds total): Hollow Rocks & Supermans

  • Today's WOD - 08/20

    Part I - EMOM x 8

    1 hang snatch pull + 1 hang snatch high pull + 1 hang power snatch + 1 OHS + 1 hang squat snatch

    Part II - Athlete’s Choice:

    4 max effort pull up sets with 2 minutes rest between efforts
    - or -
    AMR(reps)AP in 10 minutes of pull ups.

    Post reps to comments

    Core - 50 Un-anchored Situps


  • Today's WOD - 08/19

    3 rounds for time of:

    400m Run
    20 Alternating arm DB Snatches 45#/25#
    20 Toes-2-Bar

    Core - 30 Hip Ext using a DB


  • Today's WOD - 08/18

    For time:

    30 Thrusters ( 95#/65#), 6 rope climbs
    20 Thrusters, 4 rope climbs
    10 Thrusters, 2 rope climbs

    Core - 3 sets max L-sits on paralettes


  • Today's WOD - 08/17

    Skill - Double Unders

    Part I - AMRAP in 7 minutes:

    • 8 Hang Power Cleans 135#/95#
    • 25 Double Unders

    Rest 5 min

    Part II - AMRAP in 7 minutes:

    • 8 Push Jerks 135#/95#
    • 25 Double Unders

    Core - 3x10 Back Extensions


     

  • Today's WOD - 08/15

    Teams of 2 - For time:

    • 50 Box Jumps Overs 20"
    • 100 STO (shoulder to overhead) 95#/65#
    • 50 Box Jumps Overs 20"

    Only 1 person working at a time - 1 Barbell per team


     

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