07.12.18

Jul11

Sport & Performance

1.bench 10-10-10-10-10 work to a challenging 10 in 12 min.

2.push press 5-5-5-5 work to a challenging 5 in 10 min.

for time:

-200m run

then 18-12-6 reps of the couplet:

-overhead squat #95m #65f

-GHD situps

then

-200m run

Fitness

1.bench 10-10-10-10-10 work to a challenging 10 in 12 min.

2.strict press 5-5-5-5 work to a challenging 5 in 10 min.

for time:

-25 cal. row/bike/ski/run

then 18-12-6 reps of the couplet:

-front squat #95m #65f

-situps

then

-25 cal. row/bike/ski/run

post times to comments

FSCN2389

07.11.18

Jul10

We want to continue to thank our athletes, because without you, there is no Southern Maryland CrossFit. Today we thank our active athletes who have been with us for at least three years:

-Natasha

-Tisha

-Jamie

-Mary

Sport & Performance

1.snatch pull (to hip) + snatch high pull + snatch off blocks (@ knee) work to moderate in 12 min.

2.clean pull (to upper thigh) + clean (@knee) work to moderate in 12 min.

3 rounds for time of:

-3m/2f 15ft rope climbs

-30 kettlebell power snatch #53m #35f (allocate reps as needed between hands to total 30)

-400m run

Fitness

1.3 position (hip, knee, floor) power clean work to moderate in 12 min.

2.push press 30% x 10, 40% x 10, 50% x 10, 60% x 10 (all % off 1RM on 07.06.18)

3 rounds for time of:

-20 alternating hand dumbbell power snatch (you pick the weight)

-10 pull-ups

-200m run

07.10.18

Jul9

Sport & Performance

1.deadlift 30% x 10, 40% x 10, 50% x 10, 60% x 10 (all % off 3RM on 07.07.18)

alternating EMOM for 12 min. of:

-8m/6f cal. row/bike/ski/run

-25 double unders

-8 burpees

Fitness

1.deadlift 30% x 10, 40% x 10, 50% x 10, 60% x 10 (all % off 3RM on 07.07.18)

AMRAP in 12 min. of:

-10 kettlebell swings #53m #35f

-200m run

-10 toes to bar

-20 hand release pushups

post completed rounds/total rounds or rounds and reps to comments

RSCN2362

Hey Jane how many calories you got left?

07.09.18

Jul8

We would like to continue to thank those athletes who bought in to our brand of fitness, today we thank those active athletes who have been with us for at least two years:

-Steve

-Jane

-George

-Mari

-Yusef

-Thomas

-Tasha

-Chuck T.

-Jake

Sport & Performance

1.squat 30% x 10, 40% x 10, 50% x 10, 60% x 10 in 12 min. (all % off 1RM on 07.02.18)

2.bench 30% x 10, 40% x 10, 50% x 10, 60% x 10 in 10 min. (all % off 3RM on 07.06.18)

for time:

-200m run

-7 bar muscle ups

-21 thrusters #95m #65f

-200m run

-5 bar muscle ups

-15 thrusters #95m #65f

-200m run

-3 bar muscle ups

-9 thrusters #95m #65f

Fitness

1.squat 30% x 10, 40% x 10, 50% x 10, 60% x 10 in 12 min. (all % off 1RM on 07.02.18)

2.bench 30% x 10, 40% x 10, 50% x 10, 60% x 10 in 10 min. (all % off 3RM on 07.06.18)

3 rounds for time of:

-200m run

-10 push press #95m #65f

-10 front squat #95m #65f

post times to comments

07.08.18

Jul8

Rest day

We hope test week went great for you. We hope you deadlifted a tank, benched a car, and squatted a tank. Next week will be a deload week then our next cycle will start. Next week you will also see a shift in the strength template days. We will be benching twice a week during this cycle, deadlifting earlier in the week, and Sport and Performance will have block work on snatch & clean and jerk. All of our strength cycles this summer will be 6 weeks not including deloads or test weeks.

07.07.18

Jul6

Anyone who wants a 10 Year Anniversary Shirt today is the last day to pre-order to ensure your size! Those who cannot make it into the box by today and want one should DM our Instagram or Facebook page for how to get your size secured!

Sport & Performance

1.deadlift work to a 3RM in 18 min.

*compare to 05.19.18

3-6-9-6-3 reps for time of:

-thruster #135m #95f

-bastards

Fitness

1.deadlift work to a 3RM in 18 min.

*compare to 05.19.18

3 rounds of:

-15 alternating leg stationary lunge (total)

-12 hand release pushups