Monday December 17th, 2018

Part A:
In 25 minutes, build to 1RM clean complex:
Squat Clean + Split Jerk + Front Squat + Split Jerk

Try and equal 1RM Squat Clean and Split Jerk!

Part B:
1 Squat Clean 185/125
5 Strict Deficit HSPU (45/25# plate)
2 Squat Clean 185/125
4 Strict HSPU
3 Squat Clean 185/125
3 Strict HSPU
4 Squat Clean 185/125
2 Strict HSPU
5 Squat Clean 185/125
1 Strict HSPU

Time cap: 10 minutes

C: 155/105, strict HSPU
M: 95/65, box HSPU

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Class Notes:
RE-TEST WEEK!
Intent for Part A – Try and add at least 5# to your previous 1RM in this complex.
Intent for Part B – Beat your prior score OR try a harder level.

Sunday December 16th, 2018

Open Gym
900am & 600pm

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Olympic Lifting Workshop with Rick
@ CrossFit Adaptation 10:00am

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Circuit Fit at 6:00pm
Part A:
AMRAP 6 mins
15 Wall Ball
10 TTB

~rest 3 mins~

AMRAP 5 mins
9 DB Push Press
10 Burpees

~rest 3 mins~

AMRAP 4 mins
Max. Cal Row

Part B:
In 4 mins complete Max. DU’s

Saturday December 15th, 2018

EOD133 Hero WOD

With teams of 3:
65 Front Squats 135/95
65 American Kettlebell Swings 2/1.5
16 Partner Over Burpees
400m Run (dedicated to Chief Jason Finan)
65 Hang Power Cleans 135/95
65 Single Arm DB Press 50/35
16 Partner Over Burpees
400m Run (dedicated to Senior Chief Scott Dayton)
65 Chest to Bar Pull-ups
65 Box Jumps
16 Partner Over Burpees
400m Run (dedicated to SSgt David Lyon)
65 Push-Ups
65 Deadlifts 135/95
16 Partner Over Burpees

Time cap: 40 minutes

While 1 partner works, 1 partner rest, 1 partner in hang from pull-up bar

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133 = number of EOD techs killed since 9/11 (it’s now 134, with the recent death of Sgt Schlape)
16 burpees = a critical safety violation resulting in a failure at EOD school, that would likely result in death outside training.
4 Triplets = the four services of the military with EOD

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Please consider donating, if you’re so inclined.
~ Cash by the whiteboard
~ Or by this link:
https://interland3.donorperfect.net/weblink/WebLink.aspx?name=E110509&id=2

Friday December 14th, 2018

Part A:
Bench Press, in 15 minutes:
6 sets of 3 building to heavier than last week

Part B:
For Time:
50 calorie assault bike for time
50 thruster (45/35)

I/C: Same
M: 40 calories assault bike, 40 thrusters 45/35

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Class Notes:
Intent for Part A – Build to heavy triple bench press. Less rest while weight is light. More rest when weight is heavy.

Intent for Part B – Go HARD and take a chance. The leg burn is going to be serious coming off the bike. You’re going to be panicking picking up the barbell. Get after it.

Thursday December 13th, 2018

Part A:
In 15 minutes, build to heavy snatch classic

Part B:
At 17:00 minute mark
Every 30 seconds for 16 rounds (8 minutes total)
1 Snatch Classic (80% of Part A)

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Class Notes:
Intent for Part A – Build to heavy snatch. Suggested progression for building: EMOM – 2×50%, 2×60%, 1×70%, 1×80%, E2MOM, 1×85%, 1×92%, 1×97%, 1×102+%

Intent for Part B – Technique work at 80%. Every 30 seconds is fast; no time for mistakes.

Wednesday December 12th, 2018

Part A:
With a partner
AMRAP 25 mins
50 Cal Row
50 Wall Balls (20/14 – 10/9’)
50/30 Ring Dips

Part B:
3 Rounds (quality / NFT)
15 Hollow Rocks
15 Supermans

Tuesday December 11th, 2018

Every 90 seconds for 24 minutes
4 Rounds of:
Rd 1 – 8/5 Bar Muscle Ups
Rd 2 – 20/16 Calorie Row
Rd 3 – 8 Pull-up / TTB combo
Rd 4 – 200m run

M:
Rd 1 – 6 straight leg raises + :30 sec bar hang
Rd 2 – 15/12 calorie row
Rd 3 – 4 jumping C2B or bar muscle up
Rd 4 – 200m run

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Class Notes:
Intent – Gymnastics volume work with breathing built in on rower and 200m run. Today will be tough. Take some chances in the early rounds hitting the rep numbers prescribed even if it means you blow up on the back half of the workout. This is 24 minutes of solid work.

Monday December 10th, 2018

Part A:
E2MOM for 8 Rounds:
Squat Clean and Split Jerk
Drop, reset for 10 seconds
Squat Clean and Split Jerk

Rd 1-2 – 60% of 1RM
Rd. 3-4 – 70% of 1RM
Rd. 5-6 – 80% of 1RM
Rd 7 – 90% of 1RM
Rd. 8 – 95% of 1RM

If you don’t have a 1RM, establish 1RM following the same building protocol

Part B:
AMRAP 7 mins
Dumbbell Burpee Box Step Overs (50/35) – all athletes 20” box
EMOM 30 Double Unders

M: Burpee Box Step Overs 25/15, EMOM 30 single unders

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Class Notes:
Intent for Part A – The drop and reset between reps should be exactly 10 seconds – not 5 seconds and I’m feeling good so I’m going again, and not 15 because I’m really tired.

Intent for Part B – Move steady on burpee box step overs, stay calm on double unders, even if you miss.

Sunday December 9th, 2018

Open Gym
900am & 600pm

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Olympic Lifting Workshop with Rick
@ CrossFit Falls Church 10:00am

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Circuit Fit at 6:00pm
2 Rounds*
20 Calorie Row
30 Wall Balls (20/14)
20 TTB
30 Box Jumps (24/20)
20 Med Ball Clean (20/14)
30 Burpees
20 DB Shoulder-to-Overheads (45’s/35’s)
100m Sprint Run

*every 3 mins, stop and rest for 1 min, until workout has been completed.

Saturday December 8th, 2018

Partner Workout
One working while the other rests. Share the work as needed.

6 Rounds
12 Man Makers (50/35)
24 Deadlifts (275/185)
48 Wall Balls (20/14 – 10’)
64 Cal Row

Time cap: 35 minutes

C: DL 225/155, everything else same
M: Man makers (25/15), DL 155/105, Wall Balls (14/10), 48 calorie row