190215

BeltsvilleCrossFit – CrossFit Weightlifting Push Press (5-5-5-5-5) Focus on cycling the barbell for each set. Metcon Metcon (Time) 3 rounds for time of: 15 squat cleans 15 ring dips RX: 135/95 Scaled: 95/65 with Assisted Ring Dips

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190214

BeltsvilleCrossFit – CrossFit Metcon Metcon (Time) Valentine’s Day Partner WOD: For time: 30 Partner Burpees (one holds a plank while the other does a burpee and jumps over) 100 Wall Balls (20/14) 100 Pull-ups 200 Double-Unders (400...

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190213

BeltsvilleCrossFit – CrossFit Accessory Work Pull-ups (10-10-10-10-Max) Complete as many strict pull-ups as possible, then scale to kipping/banded. If you can complete 10 strict pull-ups, work on strict chest-to-bar. Metcon Fight Gone Bad...

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190212

BeltsvilleCrossFit – CrossFit Weightlifting Front Squat (1-1-1-1-1-1-1) Start at 60% of 1RM, building to 1RM Metcon Metcon (Time) 3 rounds for time of: 1 minute of L-sit hold from the ground 2 minutes holding a handstand 500-m row...

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190211

BeltsvilleCrossFit – CrossFit Weightlifting Clean and Jerk (3-3-2-2-1-1) Metcon Metcon (Time) 7-6-5-4-3-2-1 reps for time of: Strict muscle-ups Pistols, right leg Pistols, left leg Scaled: 7-6-5-4-3-2-1 reps for time of: Ring Row into Ring...

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190210

BeltsvilleCrossFit – CrossFit Metcon Metcon (Time) FELIX THE CAT: This British Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of...

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190209

BeltsvilleCrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD: From 0:00-10:00 10 Push Press (135/95) + 5 Pull Ups *Partner A completes one round while Partner B rests. Then switch* From 10:00-20:00 15 Cal Row...

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190208

BeltsvilleCrossFit – CrossFit Metcon Metcon (No Measure) On a 50-minute clock, with no rest between: 15 minutes of handstand practice (every three minutes complete 50 meters handstand walk, 20 shoulder touches or one minute handstand hold)...

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190207

BeltsvilleCrossFit – CrossFit Weightlifting The CrossFit Total (Total Weight) Back Squat (1 Rep Max)Shoulder Press (1 Rep Max)Deadlift (1 Rep Max)Spend 15 minutes establishing 1 Rep Max of each movement

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190206

BeltsvilleCrossFit – CrossFit Metcon Metcon (Time) Strict and for time: 10 pull-ups 20 push-ups 30 squats Row 2,000 m 15 pull-ups 30 push-ups 45 squats Row 1,000 m 20 pull-ups 40 push-ups 60 squats Row 500 m Accessory Work Max Double-Unders...

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