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This past Sunday was Dumbbell Hell!Warm-up 5 divebomb push ups10 squats25 Jumping Jacks10 squats10 burpees Workout: Complete the circuit as many times in 6 minutes for a total of 4 rounds. 5 DB cleans4 split jerks3 db high pulls2 thrusters1 DB burpee Here you have Maiko with her A+ form! […]

We would like to congratulate Russ Green for his awesome placement at the Crossfit Games. Russ came in 11Th place! He competed against some outstanding Crossfit athletes. We are proud of you Russ! Come back to DC! Adrienne and Jen go head to head! We’ve undated the blog hope you […]

“JEREMY”21-15-9 PVC OHSBurpees followed by: Hurdle hops/situps/DB split jerks 50/25/1040/20/830/15/620/10/410/5/2 . .

Two surprises for CrossFit DC today: first, I am posting the workouts again, second NO Meta-Con work today. While Russ was out in Cali competing in the CrossFit games, I figured we could back him by doing the CrossFit Total. So after some technique work, we tested out max lifts […]

6 Overhead Squats9 Box Jumps12 Pushups15 KB Swings Max rounds in 30 minutesDone in 4 person teams Winning team of Adrienne, Paul, Joe and Justin completed 13 rounds. . .

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Who’s the Dude on the floor? He looks a little pale!This is months and weeks in Review. Enjoy the photos. 21-18-15-12-9 Kettlebell SwingsDB Thrusters Kettlebells and dumbells at opposite ends of basketball court. Run across with 5 burpees each time you cross centercourt. Maiko 13:30Monica 14:00Paul 14:40Willi 16:15Gabe 17:00Maude 18:30Fred […]

Happy Mothers Day! we celebrated with a team competition. 30 minutes for each team to complete as many rounds as possible of: 5 Deadlifts10 Box Jumps15 Push Presses20 Situps Winning team “the Spartans” completed 10 rounds, just a few seconds before “4 weirdos” (I picked their name). “Girls plus 1” […]

When you have a dedicated group of CrossFitters, it gets to be pretty fun to put together workouts. Todays crew was up for the challenge, and got a nasty Sunday wakeup. Usually I like to keep the whiteboard out of site, but I knew todays wouldn’t look to bad. 10 […]