Published in September 30th, 2009
Burpee Challenge - Day 61
Strength:
Rest Day
WOD: “Tabata Something Else”
Pull-ups
Push-ups
Sit-ups
Squats
8 Rounds of each with no rest between exercises
Count total reps
continue reading.....
Published in September 29th, 2009
Burpee Challenge - Day 60
Strength:
Snatch 85% 5×2
WOD: “Elizabeth”
21-15-9 rep rounds of:
Clean 135/95lb
Ring Dips
continue reading.....
Published in September 28th, 2009
We are closed today, but below is a WOD for your enjoyment! See you on Tuesday!!
Burpee Challenge - Day 59
WOD: AMRAP in 20 minutes of:
5 Burpees
10 Push-ups
15 Squats
continue reading.....
Published in September 27th, 2009
Burpee Challenge - Day 58
Strength:
Shoulder Press 75% 3×3
WOD: “Thruster Mile”
4 Rds for time of:
Run 400m
25 Thrusters 95/65lb
25 Sit-ups
continue reading.....
Published in September 26th, 2009
Burpee Challenge - Day 57
Strength:
Back Squat - Test for max
WOD:
Shoulder Press
1-1-1-1-1-1-1
Additional WOD:
3 Rounds, 60 sec @ each station w/2 min. rest btwn rds of:
DB Thrusters
Sit-ups
Squat Thrusters
Dragon Row w/Push-up
Row
continue reading.....
Published in September 25th, 2009
Reminder: No classes on Mon. Sept. 28. We are closed for Yom Kippur.
Good luck to Don who is doing Fight Gone Bad tomorrow.
Burpee Challenge - Day 56
Strength: Rest Day
WOD:
5 Rds for time of:
21 SDLHP 95/65lb
21 Ring Dips
continue reading.....
Published in September 24th, 2009
Reminder: There will be no classes on Mon. Sept. 28, we are closed for Yom Kippur. I will post a no-equipment needed WOD that morning.
Burpee Challenge - Day 55
Strength:
Deadlift 85% 5×2
WOD: Crossfit Games Mid-Atlantic Regional Qualifier Final Workout
21-15-9 Rep Rounds of
Squat Snatch 95/65lb
Chest to Bar Pull-ups
continue reading.....
Published in September 23rd, 2009
Announcements: Don’t forget Fight Gone Bad at South Baltimore CrossFit this Saturday at 11AM. We will still have class at our regular time of 8:30AM. Go down and cheer on your fellow CrossFitters!
Welcome to Dan who dropped in tonight to try a class!
Burpee Challenge - Day 54
Strength:
Clean and Jerk 75% 3×3
WOD: 4 Rds for time [...]
continue reading.....
Published in September 22nd, 2009
Burpee Challenge - Day 53
Strength:
Bench Press - Test for Max
WOD: “Michael”
3 Rounds for time of:
800m Run
50 Back Ext.
50 Sit-ups
continue reading.....
Published in September 21st, 2009
Burpee Challenge - Day 52
Strength: Rest Day
WOD: “Filthy Fifties”
50 Box Jumps 24/20″
50 Jumping Pull-ups
50 KB Swings 35/25lb
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45/30lb
50 Back Ext.
50 Wall Ball 20/14lb
50 Burpees
50 Double Unders
continue reading.....
