December 10, 2017
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Monday, 12/11

Warm Up 3 Rounds 4 Alt T Push Ups 8 Band Pull Aparts 4 Inchworm in Place 8 Alt Dead Bugs EMOM 8 Min (4 Rounds each) A) 10-20 Alt Shoulder Taps B) 5 Prone Plate Retract and Press Strength Split Jerk (30 min) Prep: 1×5 strict press w/ bar […]
December 10, 2017
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Programming Preview: Week of 12/11

Monday, 12/11: EMOM & Split Jerk Tuesday, 12/12: Hang Squat Clean & AMRAP Wednesday, 12/13: Met Con – Pull Ups, Push Ups, Alt DB Snatches, and Ab Mat Sit Ups Thursday, 12/14: Romanian Deadlift & 3 Round Finisher NFT Friday, 12/15: EMOM – Ring Dips, Burpees, Hollow Rocks, and Rowing Saturday, 12/16: Front Squat & Partner Met Con […]
December 9, 2017
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Sunday, 12/10

Warm up 3 Rounds 15 Band Good Mornings 20’ Inchworm 10 Alt Dead Bugs 20’ Spider Crawl EMOM 8 (4 rounds each) A) 8 Russian KB swings B) 12 Banded Hip Bridges Strength Deadlift (35 Min) Prep: 1×10 RDL w/bar, 3-3-2-1-1-1 working up Work: no more than 5 sets of […]
December 8, 2017
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Saturday, 12/9

Warm up 3 Rounds 5 PVC Dislocates 10 Alt Bird Dogs 5 Hanging scap retractions 10 Supine Scorpion Strength Snatch (35 min) Prep: 3×3 Power Position Power Snatch 2×3 Power Position to Low Hang Power Snatch 2×3 Pause in Power Position Power Snatch Work: Hang Power Snatch 3-3-2-2-1-1-1 Partner Met […]
December 7, 2017
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Friday, 12/8

Warm up 3 Rounds 5 Rolling split straddles 10 Alt Samson Lunges 5 Plank to Squat 10 Squats Met Con 3 rounds In 3 Minutes: Row 300 M 20 Box Jumps Max Burpees in remaining time Rest 3 Minutes In 3 Minutes: 30 Wall Ball 20 Alt OH Plate Lunges […]
December 6, 2017
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Thursday, 12/7

Warm up 3 Rounds 6 Hanging Scap Retractions 6 Spider Lunge w/ reach up 6 Alt T Push Ups 6 Pause Squats Met Con Every 75 seconds for 15 Min (6x each) A) 1 Round: 5 Pull Ups*/10 Push Ups/15 Ab Mat Sit Ups** B) 2 Alt Turkish Get Up […]
December 5, 2017
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Wednesday, 12/6

Warm up 3 Rounds 12 Squats* (Pause/standard/jumping) 8 Rev Hand Spider Lunges 4 Squat to Bootstrappers 1:30 Death Stretch/side (:45 low/:45 high) Strength Front Squat (25 min) Prep: 1×10 w/bar, 3×5 working up Work: 5-5-3-3-3 working up Met Con 3 Rounds for time (10 Minute cap) 7 KB Front Squats […]
December 4, 2017
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Crossfit DC Holiday Schedule 2017

Christmas Friday, 12/22: 6am-2pm, no PM classes Saturday, 12/23: 9am-2 pm, 10am and 11am CF, 12-2 Open gym. No noon class or Intros Sunday, 12/24: 9am-1 pm 10 am class, 11:30-1 Open Gym (no 11:30, Bootcamp or Yoga) Monday, 12/25: CLOSED Tuesday, 12/26: noon class, 1-2 Open Gym Wednesday, 12/27: Back […]
December 4, 2017
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Tuesday, 12/5

Warm up 3 Rounds 5 Hanging Scap Retractions 10 Squats 15 Jumping Jacks 5 Plank to Squat 10 Alt Bird Dogs 15 Mountain Climbers Met Con Prep: 1×5 Kip Swings+10 Step Ups+ 5 Front Squats+5 Strict Press (bar only) 1×5 Kip Swings+5 Box Jumps+ 5 Thrusters (bar only) 1x 3 […]