January 12, 2013
January 16, 2013

Not sure, but I think the word is out that we managed to secure some bars and bumpers for our temporary workout space, because we had a great turn-out for class on Sunday. However, we consequently had to change things up a bit to accommodate the big class but limited equipment.

2 rounds of 
10 Scorpions, 
10 Push-Ups, 
10 Spider Lunges, 
20 Squats, 
10 Cossack Lunges, 
10 Alt-T’s/side, 
10 Band Pull-Aparts 
Team Met-Con: 
30min AMRAP of 
70 Sit-Ups, 
30 Power Cleans, 
10 Wall Walks, 
and 1 Block Run

OK, so there was quite a bit of prep work that went into the process before we ever got to the workout. After breaking class off into groups of 6 people, crews began to work through the prep work which included (1) pause clean pulls, (2) hang power shrug, (3) hang power high-pull, and (4) hang power cleans. Once cleans were on the menu, everyone started to add pounds to the bar, working their way towards a weight they could use for high reps during a met-con. Oddly enough, that met-con followed shortly.

Each team of six divided themselves into pairs, and each pair started on a different exercise. Once each pair had completed all reps of the three exercises, the entire team went out on a block run (800m). Teams continued in this fashion for 30 min, attempting to complete as many rounds as possible.

It was great to have such a large class on a warm, but grey and misty Sunday. While we might not have the room or equipment we will, or even did in the near past, we do have a community willing to give us a few extra moments to adapt the workouts to our unique situation. Cheers, and see you all this week!



  1. Satin says:

    This was a fun and busy WOD. It was definitely like a HERO WOD. It was great to work out with Ethan, Ben, SBV, Mark and Dan. We were able to finish 3 rounds.

    See everyone on Tuesday!

  2. Katie says:

    Such a great crowd! There were lots of enthusiastic new faces, always exciting. It never ceases to amaze me how Tom and Chris are able to modify on the fly and make sure close to 30 people get in a good workout.

    I worked with MC, Dian, Laura, Emily, and Kathy, and we finished 2 rounds a little past time. I was proud that I made it through the workout with 50# cleans — normally I would stick to 35# or 40#, but the limited plate options encouraged me to go heavy. I struggled a little (mostly mentally), but finished all my reps. My previous 1 RM clean was 60#, so hopefully that is no longer the case. It was also wonderful to see collarbone bruises in the mirror this morning…ah, how I missed you, barbell!

    Nice job to “Team Swole” — it’s always humbling (in a good way) to be lapped in a workout, and it made me speed up in the final stretch.

    Awesome picture of Dan, too…nice hip extension.

    Happy Monday!

  3. Steph says:

    Holy 27 people. Possibly the larges regular class we’ve had!

  4. SBV says:

    My traps are absolutely smoked today! I suppose 45 power cleans will do that to you. Lost my positioning a bit during the touch-and-go reps (shoulders rolling forward) and struggled to maintain the hook grip.

    Sit-ups were very manageable, but had a cumulative effect on the entire workout. Wall-walkers were particularly difficult if you were coming off of the power cleans.

    Oddly, the running was far more difficult than expected. I think I know how to fix that.

  5. Mark Minukas says:

    800m run to cleans burns a little…not gonna lie. Fun way to organize the larger teams of 6.

  6. edgy reggie says:

    Sunday’s turnout at CrossFit DC + barbells + bumper plates + (always) excellent coaching = another great workout.

  7. Sara says:

    @Katie – You did great with the weight but don’t short yourself. those bars are 15kg which means they are 33lbs and therefore you did the cleans with 53lbs not 50. 🙂

    Really great job by everyone. Tom and Chris are the master’s of controlled chaos and on the fly adjustments.

  8. Great workout! 40 minutes next time!