04.10.2019

BeltsvilleCrossFit – CrossFit Accessory Work Metcon (No Measure) EMOM-12Min 1: 50 Double Unders Min 2: 10 Toes-to-Bar Min 3: 10 Kettlebell Swing (70/53) Metcon Metcon (AMRAP – Rounds and Reps) “Dead Broke” Part #1: In a...

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04.09.2019

BeltsvilleCrossFit – CrossFit Weightlifting Snatch (EMOM-6 x 3-Position (Power+Hang+Squat)) 40%-45%-50%-55%-60%-65% Metcon Metcon (Time) “Tubby” Rx 15-12-9-6-3: Power Snatches (75/55) Burpee Over Bar...

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04.08.2019

BeltsvilleCrossFit – CrossFit Weightlifting Back Squat (5 Sets x 3 Reps: 3-secs @bottom) 60%-65%-70%-75%-80% Pausing for 3 seconds at the bottom. Metcon Metcon (Time) “Run and Gun” Rx 3 Rounds: 400 Meter Run...

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04.07.2019

BeltsvilleCrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP: 25/20 Row Calories 20 Snatch (95/65) 15 HR Push-ups 10 Squat Clean (95/65) Accessory Work Metcon (No Measure) 15 minute EMOM 3 Rounds: Min 1: 30...

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04.06.2019

BeltsvilleCrossFit – CrossFit Metcon Metcon (Weight) 3 Rounds of 7:00 On/3:00 Off (Increase Weight Each Round) 9 Deadlifts 7 Power Cleans 5 Front Squats 3 Shoulder to Overhead 1 Thruster *Partners Alternate Movements

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04.05.2019

BeltsvilleCrossFit – CrossFit Accessory Work Metcon (No Measure) MID-LINE CONDITIONING EMOM-12 3 Rounds: 1-min: 30-sec Wall Sit 1-min: 10 Toes-to-Bar 1-min: 10 GHD Sit-ups 1-min: 30-sec Plank Metcon Metcon (Time) For Time Rx 21-15-9...

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It’s OK to not want to PR

It’s OK to not want to PR

If you walk into Beltsville CrossFit on a heavy lift day – you’ll probably see a lot of athletes very excited to start piling on the iron. You may see some athletes working extra hard on their mobility, or meditating as they prepare for a...

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04.04.2019

BeltsvilleCrossFit – CrossFit Accessory Work Metcon (Weight) Alternating OTM x 10 (5 Rounds): Odd – 3 Hang Power Cleans (75%) + 30 DU Even – Max Kipping HSPU in :40s Metcon Metcon (Time) “Q-Rex” 4 Rounds for...

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04.03.2019

BeltsvilleCrossFit – CrossFit Weightlifting Metcon (Weight) Alternating OTM x 12 (6 Rounds): Odd Minutes – 5 Bench Press Even Minutes – 5 “Touch and Go” Power Cleans Metcon Metcon (AMRAP – Rounds)...

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04.02.2019

BeltsvilleCrossFit – CrossFit Weightlifting Back Squat (EMOM – 10 x 3 Reps each minute) Starting at 50% of 1RM and increasing each minute Metcon Metcon (Time) “The Prince” Rx 5 Rounds, resting 1-min between rounds: 21...

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04.01.2019

BeltsvilleCrossFit – CrossFit Gymnastics Metcon (AMRAP – Reps) EMOM-5 1 Rope Climb Metcon (Time) “High Ball” Rx 3 Rounds for Time: 50 Double-Unders 25′ Handstand Walk 5 Rope Climbs (15′) 5 Power Snatches...

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03.31.2019

BeltsvilleCrossFit – CrossFit Metcon Metcon (Time) “THE GRIND” SUNDAYS 3 Rounds For Time 500 meter Row 15 Burpees 35 Sit-ups 25 Box Jumps (24/20 in) 400 meter Run Modified: 3 Rounds For Time 300m meter Row 5 Burpees 15 Sit-ups...

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