03.30.2019

BeltsvilleCrossFit – CrossFit Metcon Metcon (Time) PARTNER WOD 30 minute AMRAP: 30 Calorie Row 60 Kettlebell Swings (53/35) 30 Calorie Row 50 Box Jumps (24/20) 30 Calorie Row 40 Power Snatches (95/65) 30 Calorie Row 30 Wall Balls (20/14) 30...

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03.29.2019

BeltsvilleCrossFit – CrossFit Weightlifting Push Press (EMOM-10 x 3 Reps each min) Metcon Metcon (No Measure) Rotating stations “On the 1:30” x 18:00 (Twice through): Station #1 – 1:00 Row Station #2 – 10 Thrusters...

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Recovery can be active too!

Recovery can be active too!

Have you ever woken up after a workout and felt like your body was completely made of lead? What about your joints being frozen in place, and like you have to break your very bones to get out of bed? While you may want to just lie in bed until...

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03.28.2019

BeltsvilleCrossFit – CrossFit Weightlifting Front Squat (EMOM-10 x 2 reps each min) Start at 50%, building Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP: 30 Double-Unders 30/24 Calorie Row 30 Double-Unders 10 Power...

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03.27.2019

BeltsvilleCrossFit – CrossFit Weightlifting Snatch Complex (1:30min x 7) 1 Power Snatch + 1 Hang Snatch + 1 High Hang SnatchStart at 60% of 1RM building Metcon Metcon (No Measure) “CHAOS” 16 min EMOM: 4 Rounds Min 1 –...

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190326

BeltsvilleCrossFit – CrossFit Gymnastics Handstand Walk (As far as possible) Work 10 minutes on handstand walk progression. Metcon Metcon (Time) “Face Off” Every 4:00 x 5 Rounds: 9 Deadlifts 12 Barbell-Facing Burpees 15/12...

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03.26.2019

BeltsvilleCrossFit – CrossFit Gymnastics Handstand Push-ups (EMOM-10 x 3 REPS) Working with mats and plates, we will try to reduce the plate and mat height as we progress. Metcon Metcon (Time) For Time “Face Off” Every 4mins x 5...

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BeltsvilleCrossFit – CrossFit Metcon Metcon (Time) For time: Run 5000 m Scaled: 3 rounds for time: Run 800 m Rest 2 minutes Weightlifting Weighted Sit-ups (25-25-25-25)

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190324

BeltsvilleCrossFit – CrossFit Metcon Metcon (Time) 33-27-21-15-9 reps for time of: Thrusters Pull-ups RX: 95/65 with C2B Pull-Ups Scaled: 45/35 with Jumping Pull-Ups 20 minute time cap

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190323

BeltsvilleCrossFit – CrossFit Metcon Metcon (Time) With a Partner for time: 800m Run (Together) 10 rounds: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks 800m Run (Together) RX: 135/95 Scaled: 95/65 Partners switch after each movement.

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190322

BeltsvilleCrossFit – CrossFit Weightlifting Bench Press (5-5-5-5-5) Start at 50%, building Metcon Metcon (Time) 3 rounds for time: Row 500 meters 15 strict pull-ups 30 push-ups Scaled: 3 rounds for time: Row 500 meters 15 assisted...

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Getting the Rub on Recovery

Getting the Rub on Recovery

While Nutrition and Sleep are commonly known as “boring” and “common sense” methods of recovery, what people really love is a license to be pampered. There are many boutique recovery options out there for people who want to recover faster –...

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