“You can’t get much done in life if you only work when you feel good.”
~ Jerry West
5 x 3 Front Squat + 1 Jerk
3 Block Runs
rest 2 minutes between efforts
WOD, Courtesy of CrossFit Southie, South Boston
Freedom Wall Balls
American Box Jumps
‘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.’
Skill Review and Practice:
Muscle Ups on Rings
False Grip Pull ups/Rows 3 x Max
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
‘If your actions inspire others to dream more, learn more, do more and become more, you are a leader.’
~ John Quincy Adams
PRACTICE for 10 minutes:
Power Cleans 5 x 3
1st and 10
Start on end line…
12 DB Thrusters
Run 20 yards and back to end line
12 DB swings
Run 20 yards and back to end line
12 Clapping Push Ups
Run 20 yards and back to end line
12 DB swings
Run 20 yards and back to end line
12 DB thrusters
Run 20 yards and back to end line
Post loads and times to comments
‘All you can control in this world are your attitude and your effort.’
Chin Ups 3 x Max
4 Cone Drill, 5 each side.
| | 15 yds
rest 1 min
TABATA Plank walk
*TABATA- interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes.
Post number of chin ups, deadlift loads/reps, and distance plank walked to comments.
‘Don’t wait. The time will never be just right.’
~ Napoleon Hill
Reminder: No 7:15am class, only Foundations. All morning class participants are encouraged to participate in Jim Bathurst’s strength class held on the court at 6:15am.
Mobility for 8 Minutes…
4 minutes AMRAP
-Candle Stick Roll
– Straight Jump
– Burpee Box Jump
10 Minutes AMRAP:
10 American KB swings
15 Hand release Push Ups
Run 250 meters
‘If you aren’t fired with enthusiasm, you will be fired with enthusiasm.’
~ Vince Lombardi
As many rounds as possible in 15 minutes of:
1 round consists of:
1 Push Press @ 65% of body weight
1 Strict Pull Up
3 Push Presses @ 65% of body weight
3 Strict Pull Ups
5 Push Presses @ 65% of body weight
5 Strict Pull Ups
‘If children have the ability to ignore all odds and percentages, then maybe we can all learn from them. When you think about it, what other choice is there but to hope? We have two options, medically and emotionally: give up, or fight like hell.’ ~Lance Armstrong
Reminder: ‘The Gun Fight’ is this Saturday at CrossFit Balance from 10am – 2pm. We encourage you to attend to pay tribute and make your contribution to the Melanoma Research Foundation. Heats start at 10am, see you there!
Snatch 8 x 2
Push Ups- Max Reps in 2 minutes. GOAL is 100.
Air Squats- Max Reps in 90 seconds. GOAL is 100.
Toes to Bar from L-Hang- Max Reps. GOAL is 20.
100 Push Ups in under 2 minutes is a standard for military.
90 seconds is approximately the duration of gymnastics floor routines.
20 Leg lifts is the number that a class of 9- year old girls can do with ease.
“It’s not necessarily the amount of time you spend at practice that counts; it’s what you put into the practice.” ~ Eric Lindros
PRACTICE for 10 minutes:
Kick up to Handstand and Hold
Find Max Box Jump Height
Complete 15 Rounds for time:
3 Box Jumps at Max Height
Farmer’s Carry 40 yards as heavy as possible
* For farmer’s carry walk out 20 yards and back 20 yards with either one sand bag or two dumbbells.
The Gunfight: Honor Every Second
Melanoma Research Foundation fundraiser in memory of Amanda Miller
Date: April 23rd, 2011
Location: CrossFit Balance, 1111 14th Street NW, Washington, DC, 20005
CrossFit Balance will be hosting this event to help raise money for the Melanoma Research Foundation in memory of our friend Amanda Miller who passed away last April. The following workout will be done in her honor:
Afterwards, we will have a cookout riddled with meat and beer. Everyone is encouraged to attend, participate if you wish, and donate/raise money. It’s for a great cause and in memory of an amazing young woman taken from us far too soon.
CrossFit Dupont WOD
‘We are what we repeatedly do. Excellence, then, is not an act, but a habit.’
Skill Review: Rowing
Deadlift 5 RM
Complete 10 rounds:
Row for 1 minute, rest for 1 minute.
*Row for 1 minute as many meters as you can, rest one minute.
*Continue this cycle for a total of 20 minutes.
*Your score is the total amount of meters rowed – goal is row at least 3000 meters
*Penalty is 1 handstand push up for every 5 meters under 3000 meters.
Post total meters rowed and if any penalties were assessed to comments.
Inaugural CrossFit Dupont Foundations Class! Thank you girls….and Vaughn.
‘A wise man will make more opportunities than he can find.’
~ Francis Bacon
10 minutes holding bottom of the squat.
Skill Review: Kettlebell Swing
10 Standing Broad Jumps (minimum 6 feet per jump)
21 KB swings
24 Push ups
‘In every phenomenon the beginning remains always the most notable moment.’ ~Thomas Carlyle
Complete 4 Rounds for time of:
- Power Clean
- Back Squat
- Rack Jerk
Complete the cycle 7 times
After the cycle is completed 7 times: 20 yard Bear Crawl
*Do Not Drop the Weight! If the weight is dropped during each cycle, count the number of drops and perform an equal amount of burpees as a penalty.
*Rest 2 minutes between sets.
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!
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