Sunday, September 7
September 6, 2014
Tuesday, September 9
September 8, 2014

3 Rounds
10 Alt Samson Lunges
15 Band Good Mornings
10 Supine Scorpion
15 Superman w/ arm retraction

Box Squat (30 minutes)
1×5 w/ bar
1×5@ 30%
1×3@ 40%
1×3@ 55%
1×2@ 65%
5×2@ 70%

3 rounds NFT (12 Minutes to complete)
25 Ukranian DL w/ single KB*
25 V Ups
25 Band Pull Aparts

* This is a deficit DL- feet on boxes or plates, KB lowered to floor between elevated feet

In Case You Missed It
What a weekend!  With CFDCers hitting the pavement for a local 5k, racing in the shadow of the monuments at Nations Triathlon, throwing down at SuperFit Games Maryland, and of course, taking the platform at the Masters Weightlifting World Championships in Copenhagen, Denmark, CrossFit DC had plenty of reason to cheer — whether in the DMV or across the Atlantic.  Congrats, all!


  1. Dray says:

    Well this seems familiar… wasn’t the last workout I commented on box squats? Why yes, yes it was. 175# to the 12″ box today because I’m pretending I have a 250# back squat (I don’t). These felt good even after a sleep deprived weekend.

    The accessory work was a little rough despite not being for time. Those DLs added up, v-ups get hard pretty quickly and that many band pull-aparts must be illegal is some states.

  2. Charles says:

    I recovered enough from the weekend to make the last class of the day, nicely led by Coach Sara…and finally went above body weight on a squat exercise (!). I partnered with Ryan and we both finished at 205# on box squats. After that, I felt overly ambitious, so I went for the accessory Ukrainian DLs with a bigger, uglier KB than I’m used to, maybe 36 kg.

  3. Kenna says:

    Like Dray, I’m pretending to have a higher 1rep max. Used working weight of 103# and really tried to focus on keeping tension throughout the body throughout the entire movement. I agree accessory work was rough!