01.20.18

1.front squat work to a 3RM in 15 min.

**compare to 10.13.17

for time:

-10 clean #135m #95

-5 burpees

-8 clean #155m #105f

-4 burpess

-6 clean #185m #115f

-3 burpees

-4 clean #205m #125f

-2 burpees

-2 clean #225m #135f

-1 burpee

Fitness

1.front squat work to a 3RM in 15 min.

**compare to 10.13.17

for time:

-40 wall ball #20m #14f

-20 power clean #115m #75

-10 bastards

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FSCN1742

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01.19.18

Sport & Performance

1.split jerk find a 1RM in 15 min.

*compare to 10.14.17

CrossFit Games Open Workout 18.0

21-15-9 reps for time of:

-alternating hand dumbbell power snatch #50m #35f

-burpee over dumbbell

Fitness

1.split jerk find a 1RM in 15 min.

21-15-9 reps for time of:

-kettlebell swings #53m #35f

-hand release pushups

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FSCN1644

Go burpees go, go!

Read:

CrossFit Games Open Registration Now Live

 

01.17.18

REMINDERS: We follow Charles County Public School closings and delays for all AM classes during the work week.  If they are closed or delayed, we are closed for AM classes.  For PM classes and weekends, please check our Facebook page.

Sport & Performance

1.take 18 min. to find a 1RM clean and jerk off blocks

for total time:

3 rounds of:

-6 chest to bar pullups

-6 snatch #95m #65f

3 rounds of:

-7 chest to bar pullups

-5 snatch #135m #95f

3 rounds of:

-8 chest to bar pullups

-4 snatch #185m #135f

Fitness

1.take 15 min. to find a 1RM power clean

*compare to 10.11.17

for time:

-40 cal. row/bike/ski

-40 burpees

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01.16.18

REMINDERS: No 11am classes today!!!!

Sport & Performance

1.take 15 min. to find a 1RM snatch off the blocks

*compare to 06.20.17

with a constantly running clock set for 15 min.  perform:

-3 min. max cal. on bike

-3 min. max reps bar muscle ups

-3 min. max cal. on rower

-3 min. max reps handstand pushups

-3 min. max reps wall ball #20m #14f

**compare to 11.27.17

Fitness

1.take 15 min. to find a 1RM power snatch

*compare to 10.18.17

with a constantly running clock set for 15 min perform:

-3 min. max reps toes to bar

-3 min. max reps double unders

-3 min. max reps pullups

-3 min. max reps burpee box jump overs “24m “20f

-3 min. max reps toes to bar

**compare to 11.27.17

RSCN1735

We heart wall ball.

01.15.18

REMINDERS: No 7:15pm classes today due to Martin Luther King Jr. Day!!

Sport, Performance, and Fitness

1.squat 60% x 5, 70% x 4, 80% x 3, 90% x 3 (all percentages are off the heaviest 5 you have squatted over the past 5 weeks) in 12 min.

-take up to 30 min. to find a 3RM squat

*compare to 1RM squat on 10.10.17or 1RM squat on 06.19.17

George shows us we can be functionally fit at any age.

Watch:

01.14.18

rest day

This upcoming week will be a test week.  You all will see measured progress of the hard work you have put in.  All of the tests are important, not just the lifts.  Eat well, sleep hard, and prepare.