190103

BeltsvilleCrossFit – CrossFit Weightlifting Deadlift (10-10-10-10-10) Metcon Metcon (AMRAP – Reps) 20 min EMOM: Minute 1: 10 Toes-to-Bar Minute 2: 10 HSPUs or 10 Push-Ups Minute 3: 12 Burpees Minute 4: 30 Double-Unders or 60...

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190102

BeltsvilleCrossFit – CrossFit Weightlifting Power Clean (5-5-5-5-5) Metcon Metcon (Time) 50-40-30-20-10 reps for time of: Medicine-ball cleans (20/14) Box jumps (24/20)

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190101

BeltsvilleCrossFit – CrossFit Metcon Metcon (Time) In Teams of three complete: 150 Toes-to-Bar 150 Kettlebell Swings (53/35) 150 Push-ups 150 Wall Balls (20/14) 500 double-unders or 1000 single unders 150 Sit-ups 150 Squats 119 Box jumps...

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181231

BeltsvilleCrossFit – CrossFit Weightlifting Split Jerk (3-3-3-3-3-3-3 ) Metcon Tabata This! (5 Rounds for reps) Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up...

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181230

BeltsvilleCrossFit – CrossFit Metcon Metcon (Time) Part 1: “THOMAS BUTLER” in memory of Thomas Butler, FDNY, Squad 1, who was killed on September 11, 2001. 15-12-9-6-3 Reps for Time Hang Cleans (135/95 lb) Wall Ball Shots (20/14...

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181229

BeltsvilleCrossFit – CrossFit Metcon Metcon (AMRAP – Reps) Partner WOD 4 rounds, 1 min per station, of: Jumping Alternating Lunge Hang Power Clean, 115/75 lbs Sit-Ups Push Press, 115/75 lbs Pull-Ups Box Jumps (24/20) Rest 1 min...

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181228

BeltsvilleCrossFit – CrossFit Weightlifting Bench Press (3-3-2-2-1-1) Metcon Metcon (Time) 3 rounds for time of: 30 dumbbell snatches (50/35) 30 toes-to-bars Scaled: 3 rounds for time of: 30 dumbbell snatches (30/20) 30 knees-to-elbows

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181227

BeltsvilleCrossFit – CrossFit Weightlifting Deficit Deadlifts (3-3-3-2-2) Deadlift from a platform Metcon Metcon (AMRAP – Rounds and Reps) “Clean Sheet” AMRAP 3: 10/7 Calorie Assault Bike 9 Power Cleans (115/90) Rest 3...

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181226

BeltsvilleCrossFit – CrossFit Metcon Metcon (Time) For time: Row 2,000 meters 50 wall-ball shots Row 1,000 meters 35 wall-ball shots Row 500 meters 20 wall-ball shots RX: 20/14 Scaled: 14/10 Metcon (Time) For time: Row 2,000 meters 50...

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181224

BeltsvilleCrossFit – CrossFit Weightlifting Overhead Squat (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP of: 20 GHD sit-ups 5 strict muscle-ups Scaled: 12 minute AMRAP of: 40 sit-ups 10 pull-ups 10 ring dips

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