September 16, 2017
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Sunday, 9/17

Warm Up 3 Rounds 15 Band Good Mornings 20’ Inchworm 10 Alt Dead Bugs 20’ Spider Crawl Met Con EMOM 12 (4 rounds each) A) 4 Broad Jumps (for max distance) B) 8 Russian KB swings C) 12 Banded Hip Bridges Strength Deadlift (35 Min) Prep: 1×10 RDL w/bar, 3×5 […]
September 16, 2017
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Saturday, 9/16

Warm Up 3 Rounds 5 Hanging Scap Retractions 5 Dolphin Push Ups 5 Squat to Bootstrappers 5 Plank to Squat Met Con Prep: 1×5 Kip Swings+ 5 DB Front Squats+ 5 DB Push Press (light)+ 10 Step Ups 1×5 Kip Swings+ 5 DB Front Squats + 5 DB Push Press […]
September 14, 2017
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Friday, 9/15

Warm Up 3 Rounds 6 Pause Squats 6 Alt T Push Ups 6 PVC Dislocates 6 PVC OHS 6 PVC Sotts Press 1:30 Death Stretch/side (:45 low/:45 high) Strength Snatch Balance (25 min) 1×5 Pressing Snatch Balance (bar) 2×5 Pressing Snatch Balance 2×5 Heaving Snatch Balance 3×3 Snatch Balance (scale to […]
September 13, 2017
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Thursday, 9/14

Warm Up 3 Rounds 15 Band Good Mornings 5 Hanging Scap Retractions 15 Squats 5 Plank to Squat Met Con Prep: 1×10 Russian KB swings+ 10 Step Ups+ 5 Kip Swings 1×10 OH KB Swings+ 5 Box Jumps+ 5 Hanging Knee Raises 1×5 Box Jumps+ 5 toes to Bar (or […]
September 13, 2017
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Strength to Endure: CrossFit Training to Race Across the Sky

By CrossFit DC member Danny H. –  Congratulations to CrossFit DC’s very own Danny H. for completing the Leadville Trail 100, the legendary “Race Across the Sky”: one hundred miles — yes, ONE HUNDRED MILES — of extreme Colorado Rockies terrain.  As the old Leadville saying goes, “You will give the […]
September 12, 2017
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Wednesday, 9/13

Warm Up 3 Rounds 6 Pause Squats 6 Reverse Hand Spider Lunges 6 Jump Squats 6 Alt dead Bugs 1 Min Band Super Front Rack Stretch/ side Strength Clean (20 Min) Prep: 2×1 Pause Extension+2 Hang Hi Pulls+ 1 Hang Power Clean 2x 1 Hang Hi Pull+ 1 Hang Squat […]
September 11, 2017
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Tuesday, 9/12

Warm Up 3 Rounds 6 Hanging Scap Retractions 6 Spider Lunge w/ reach up 6 Alt T Push Ups 6 Alt Samson Lunges Met Con EMOM 12 Min (6x each) A)             Handstand Hold (up to 1 Minute) B)             2 Turkish Get Ups (1/side) Strength Push Press (25 min) Prep: 3×3 working up […]
September 10, 2017
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Monday, 9/11

Warm Up 3 Rounds 6 Hanging Scap Retractions 12 Jumping Jacks 6 Alt T Push Ups 12 Squats 6 Plank to Squat 12 Band Pull Aparts Met Con 3 Rounds AMRAP 3 Minutes 6 Alt DB Snatches 24 Double Unders Rest 1 Minute AMRAP 3 Minutes 6 Pull Ups 12 […]
September 10, 2017
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Programming Preview: Week of 9/11

Monday, 9/11: Met Con Tuesday, 9/12: skill-Handstand, strength- Push press Wednesday, 9/13: Strength- cleans, Metcon- clean and front squat Thursday, 9/14: Met Con Friday, 9/15: Strength-Snatch Saturday, 9/16: Met Con Sunday, 9/17: Deadlifts, team met con