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
✕

Thursday, 11/4

  • Home
  • Blog
  • Workout of the Day
  • Thursday, 11/4
Wednesday, 11/3
November 2, 2021
Friday, 11/5
November 4, 2021
Show all

Warm Up

3 Rounds
6 Squat to Bootstrappers
12 Pause Squats
6 Alt Samson Lunges
12 Band Good Mornings

Strength

Back Squat (20 Minutes)
Prep: 1×10 w/bar, 3×5 working up
Work: 3×5 @ same weight

Met Con

4 Rounds
1 Min Wall Ball (20/14)
1 Min Bike
1 Min KB Swings (24/16)
1 Min Rest

Related posts

May 5, 2022

Friday, 5/6


Read more
May 4, 2022

Thursday, 5/5


Read more
May 3, 2022

Wednesday, 5/4


Read more

Comments are closed.

Explore our latest posts

  • Coach’s Corner: Rachael Rhee
  • CFDC H Street Member Spotlight April 2023: Sam A.
  • CFDC U Street Member Spotlight April 2023: Rachel R.
  • Programming Preview: Week of 3/27
  • Programming Preview: Week of 3/20

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