Wednesday 12/21/2011 WOD

Written by chris.mcquilkin on . Posted in WODs

“We don’t live in our fears, we live in our hopes.”
~Mike Tomlin

Upcoming Holiday Class Schedule:
SEXY Friday, 23rd: 6:15am, 7:15am, 6pm and 7pm.
Sunday, 25th: Closed.
Monday, 26th: Closed.
Tuesday, 27th: 7:15am, 6pm and 7pm.

Practice for 10 Minutes:

Burgener Warm Up- click!

SWOD:

Power Snatch:

2 @ 60% 1 RM

2 @ 70% 1 RM

3 x 2 @ 80% 1 RM

DWOD:

Complete 8 rounds:

3 Broad Jumps (6 feet minimum)
Sprint 1 Gasser

*Complete 3 broad jumps and transition into the the gasser on the landing of the last jump.
*After the 3rd jump from the court endline, sprint the remaining distance of 1 Gasser (4 court lengths)
*The goal is to see how fast you can transition from a 6 foot broad jump into the sprint.

*The rest as needed between efforts.

Post Snatch loads to comments.

Monday 11/21/2011 WOD

Written by chris.mcquilkin on . Posted in WODs

‘Life can be pulled by goals just as surely as it can be pushed by drives.’
~Victor Frankl

SWOD:

Bench Press

5 @ 65% 1 RM

5 @ 75% 1 RM

3 x 5 @ 85% 1 RM

Hanging Scapular Retraction

5 x 5
* each set is performed between each set of Bench Press

DWOD:

Complete 5 rounds:

2 Front Squats @ 90% of 1 RM
Max Rep Dynamic Push Ups

Post total loads used and total reps to comments.

 

Thursday 11/3/2011 WOD

Written by chris.mcquilkin on . Posted in WODs

‘Don’t waste your life in doubts and fears: spend yourself on the work before you, well assured that the right performance of this hour’s duties will be the best preparation for the hours or ages that follow it.’
~Ralph Emerson

SWOD:

3 x Max Strict Pull Ups
*limit 3 Minutes Rest between sets

DWOD:

Perform As Many Rounds As Possible in 5 Minutes of:

8 Wall Balls
10 Sumo-Deadlift High Pull w/Kettlebell
12 Burpees

rest 3 Minutes

Perform As Many Rounds As Possible in 5 Minutes of:

8 Wall Balls
10 Sumo-Deadlift High Pull w/Kettlebell
12 Burpees

Post Pull Ups, loads and rounds completed to comments. free slots

Tuesday 9/6/2011 WOD

Written by chris.mcquilkin on . Posted in WODs

‘There may be people that have more talent than you, but there’s no excuse for anyone to work harder than you do.’
~Derek Jeter

Form Running Drills:

Lean and Wall drills

DWOD:

Complete 10 Rounds:

*Each round begins every 120 seconds

Sprint 1/4 Gasser

10 KB swings (Heavy)

5 Burpees

Sprint 1/4 Gasser

Post fastest and slowest round to comments.

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NO CROSSFIT DUPONT CLASSES FRIDAY, SEPT. 9th!

This Friday CrossFit Dupont and CrossFit Balance will be joining together in an effort to raise money for Fight Gone Bad. The Scavenger Hunt WOD/Fight Gone Bad Fundraiser will meet at CrossFit Balance in Thomas Circle.  The hunt will begin at 6:30pm.  There will be a 5pm workout at CrossFit Balance, however, no 6 and 7pm classes.  Teams of 3-6 people.  You may bring friends and non-members.  We will be accepting donations for Fight Gone Bad.  Workout details will be posted on Wednesday. 

If you would like to sign up for the Fight Gone Bad event on Sept. 17th, please email tex@crossfitdupont.com.

Thursday 9/1/2011 WOD

Written by chris.mcquilkin on . Posted in WODs

You must motivate yourself EVERYDAY.
~ Matthew Stasior

DWOD:

TABATA Fight Gone Bad!
– Row for Calories
– Box Jumps (20″)
– Wall Ball (20#/16#)
– Power Clean (75#/55#)
– Push Press  (75#/55#)

* 8 x :20 on and :10 off each station (4 minutes)
* Rest 1 min between stations

then

Mobility

Record total reps and calories to comments

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FIGHT GONE BAD’ September 17, 2011 at Balance Gym Kalorama!

History of FGB
In the first four editions of the Fight Gone Bad fundraising event, CrossFit Affiliates have raised more than $2 million. In 2009, over 5,200 people participated, raising more than $1.1 million for the charities. In 2010, over $1.5 million was raised! Fight Gone Bad 5 took place at more than 500 CrossFit affiliates throughout the world and benefitted Wounded Warrior Project, LIVESTRONG, and CrossFit Foundation.

‘FGB’ The Workout:
Workout consists of three rounds with one minute rest between rounds. Each round consists of working at each of the five stations below for one minute:

Wall Ball:  20#/14# ball, 10 ft. target (Reps)
Sumo Deadlift High Pull:  75#/55# (Reps)
Box Jump:  20″ box (Reps)
Push Press:  75#/55# (Reps)
Row:  Calories (Calories)
The clock does not reset or stop between exercises. One point is given for each rep, except on the rower where each calorie is one point. The total amount of points is your Fight Gone Bad score.

Participants will qualify for one of four divisions:

Class A: Standard Men – 75# push-press and sumo deadlift high pull, 20# wall-ball, 20” box jump
Class B: Modified Men/Standard Women – 55# push-press and sumo deadlift high pull, 14# wall-ball, 20” box jump
Class C: Intermediate – 35# push-press and sumo deadlift high pull, 10# wall-ball, 20” box jump (step-ups)
Class D: Beginner/Kids – 15# push-press and sumo deadlift high pull, 6# wall-ball (can be lowered to 8′ target), 10” box jumps

Please email tex@crossfitdupont.com, with your desired Class and time slot of either 9am or 10am on Sept. 17th. Thank you.

Join our Fight Gone Bad Fundraising team by clicking here.

Or just contribute to our cause here, all donations are welcome!

Wednesday 8/17/2011 WOD

Written by chris.mcquilkin on . Posted in WODs

‘Now is the time. Needs are great, but your possibilities are greater.’

SWOD:

Deadlifts

10 x 3 @ 60% 1 RM on the minute

* Move bar as fast as possible.

Hang Cleans

2 @ 70% 1 RM

2 @ 80% 1 RM

2 @ 90% 1 RM

DWOD:

On the minute:

Perform 2 Clean and Jerks on the minute for 15 minutes.

*Start the clock. At the top of every minute perform 2 clean and jerks.

*Use a maximal weight. 90% of 1 RM

*For every rep not completed, perform 5 burpees during rest time.

Post load and total rounds completed to comments.

 

Thursday 7/72011 WOD

Written by chris.mcquilkin on . Posted in WODs

“Our doubts are traitors, and make us lose the good we oft might win, by fearing to attempt.”

~ Shakespeare

Chin Up Ladder

1 Chin Up – 5 Push Ups – 2 Chin Ups – 5 Push Ups – 3 Chin Ups – 5 Push Ups – 4 Chin Ups  – 5 Push Ups – 5 Chin Ups – 5 Push Ups

then

Handstand Hold Progressions and Practice

Please take the time to read Jim’s Blog Post on Handstand Hold Progressions

then

WOD

Complete 7 rounds of:

3 20 yard Short Shuttles
6 L Hold Pull Ups
9 Nine Foot Wall Touches

Post times to comments.

*Demo of the 20 yard Short Shuttle click here.

*For wall touches, pick a point on a wall or structure that is at least 9 feet high, then jump up and touch the point.


 

Friday 6/24/2011 WOD

Written by chris.mcquilkin on . Posted in WODs

‘I think they should put a warning label on strawberries: ‘Caution: tastes nothing like a strawberry milkshake‘.’

~ Ryan Kaplan.

Press

5 @ 55% 1 RM

5 @ 65% 1 RM

5 @ 75% 1 RM

Front Squat

5 @ 75% 1 RM

3 @ 85% 1 RM

1+ @ 95% 1 RM

WOD

Complete 6 Rounds for time of:

1 Power Clean + 6 Front Squats – 65% 1 RM Power Clean

8 Standing Broad Jumps (goal: 6 feet per jump)

Post load, time and favorite building block from the ‘Pyramid of Greatness’. America.

Tueday 5/31/2011 WOD

Written by chris.mcquilkin on . Posted in WODs

CrossFit Dupont featured on Crossfit Football 5/29

‘Success is often the result of taking a misstep in the right direction.’

~ Al Bernstein

Mobility

Press

5 @ 75% 1 RM

3 @ 85% 1 RM

1+ @ 95% 1 RM

Front Squat

5 @ 55% 1 RM

5 @ 65% 1 RM

5 @ 75% 1 RM

WOD

Complete 7 rounds:

Handstand Holds for maximum time
10 Strict Pull Ups

Post total time of 7 rounds of handstand holds to comments.


Friday 5/20/2011 WOD

Written by chris.mcquilkin on . Posted in WODs

‘When a goal matters enough to a person, that person will find a way to accomplish what at first seemed impossible.’

~ Nido Qubein

Friendly Reminder: Memorial Day BBQ and workout next Thursday at 6pm at CrossFit Balance.  This will be the only class that evening.

Shoulder Press

5 @55% 1 RM
5 @65% 1 RM
5 @75% 1 RM

Front Squat

5 @65% 1 RM
5 @75% 1 RM
3×5 @85% 1 RM

WOD

Complete 10 rounds of:

One rounds consists of the following:

One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right

then switch hands….

One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left

*Do Not Drop The Weight. Do Not Set It Down.

*If weight is dropped, count number of drops and perform an equal amount of burpees as a penalty.

Post number of total drops and weight of dumbbell used to comments.



Friday 4/29/2011 WOD

Written by chris.mcquilkin on . Posted in WODs


 

‘A lot of times I find that people who are blessed with the most talent don’t ever develop that attitude, and the ones who aren’t blessed in that way are the most competitive and have the biggest heart.’

~Tom Brady

Skill Review and Practice:

Muscle Ups on Rings

then

False Grip Pull ups/Rows 3 x Max

then

WOD

3 Rounds

1 min rest between rounds

Max Rep Tire flips – 30 seconds on…30 off

Max Rep Burpee – 30 seconds on…30 off

Max Rep Sledge Hammer Strikes – 30 seconds on…30 off

Max Rep Hollow Rocks – 30 seconds on…30 off

 

 

Welcome to CrossFit Dupont!

Written by chris.mcquilkin on . Posted in WODs

3..2..1..CrossFit Dupont!

Ladies and Gentlemen, I would like to introduce you to CrossFit Dupont! Located in Dupont Circle, Washington D.C. We’ll be doing squats on the reg, deadlifts on the reg, snatches on the reg, basically all lifts that most people dream about… Classes begin Monday April 18th! See you then!