Screen Shot 2017-05-26 at 1.45.01 PMScreen Shot 2017-05-26 at 1.45.01 PMScreen Shot 2017-05-26 at 1.45.01 PMScreen Shot 2017-05-26 at 1.45.01 PM
  • About
    • Coaches
    • Locations
  • Sign Up / Programs
    • Membership Plans
    • New to CrossFit
      • Sign up for a Free Intro
      • Sign up for CrossFit Elements
    • Experienced CrossFitter
      • Visiting CrossFitter Drop In
      • Request a Free Class (locals only)
    • Join Now
    • Personal Training
    • Nutrition
  • Schedules
    • H ST NE Schedule
    • U ST NW Schedule
  • WOD & Blog
    • WOD
    • Blog
    • Community
    • Member Resources
  • Drop In
  • Contact
  • Contact
  • Visiting CrossFitters
  • Blog
  • Coaches
✕

Wednesday August 21

  • Home
  • Blog
  • Workout of the Day
  • Wednesday August 21
Tuesday August 20
August 19, 2013
Thursday August 22
August 21, 2013
Show all

Warm-Up
One time through of
50 Jumping Jacks
40 High Knees
30 Squats
20 Alt Lunge and Twist
10 Hips to Wall
then,
30sec/side Samson Stretch

Met-Con
Starting a round every 12 minutes,
complete 3 rounds, each for time, of:
(1) 500m Row + 800m Run
(2) 500m Row + 600m Run
(3) 500m Row + 400m Run

Related posts

April 16, 2023

Programming Preview: Week of 4/17


Read more
May 5, 2022

Friday, 5/6


Read more
May 4, 2022

Thursday, 5/5


Read more

Comments are closed.

Explore our latest posts

  • Programming Preview: Week of 5/29
  • Programming Preview: Week of 5/22
  • Programming Preview: Week of 5/15
  • Programming Preview: Week of 5/8
  • CFDC U Street Member Spotlight May 2023: James and Andrew O’Duden

Browse Posts By Month

Browse Posts By Category

CrossFit DC

1507 U ST NW
Washington, DC 20009

1365 H ST NE
Washington, DC 20002

Call or Text: (202) 780-0309
Email: info@crossfitdc.com

Quick Links

Membership and Pricing
Visiting CrossFitters
Coaches
Blog
Contact Us

Our Friends

CrossFit Journal: The Performance-Based Lifestyle Resource

© 2019 CrossFit DC