Wednesday WOD

CrossFit Tysons Corner – CrossFit

Metcon (No Measure)

Squat Therapy 3×5

Overhead Squat (60/6 70/5 75/4 80/3 (90/1)2)

E2MOM OH Squat

Focus: Hips below knees at the bottom. Pause at bottom and top.

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Metcon (AMRAP – Reps)

Tabata 4 Rounds:

Max Weighted Russian Twists

KB or DB 30/20

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Tuesday WOD

CrossFit Tysons Corner – CrossFit

Metcon (No Measure)

100m Sprint Relays

Assign captains and divide class in 2 groups and run relays of 100m sprints. 1 person runs at a time per team. Tag and another goes. Each athlete runs the distance 5 times. Team that finishes first choose the other team’s penalty. It has to be bodyweight and under 2 minutes. If less than 3 people per team, run only one group.

Metcon (AMRAP – Reps)

Work 40s / Rest 20s for 4 Rounds:

Max Calorie Row

Rest 1 Minute

1 Minute Max Burpees

Rest 1 Minute

Work 30s / Rest 30s for 4 Rounds:

Max Calorie Row

Rest 1 Minute

1 Minute Max Pull Ups

Rest 1 Minute

Work 20s / Rest 40s for 4 Rounds:

Max Calorie Row

Rest 1 Minute

1 Minute Max Air Squats

Rx+ Vest

Score is total calories + burpees + pull ups + air squats

Monday WOD

CrossFit Tysons Corner – CrossFit

Metcon (Weight)

Mini Bear Complex:

E2MOM 8 (4 Rounds)

3x Bear Complexes without letting go off Bar

Increase weight each round

Metcon (Time)

For Time:

50x Double Under

10x Cluster (95/65)

20x Hand Release Push Up

50x Double Under

8x Cluster (115/80)

16x HR Push Up

50x Double Under

6x Cluster (135/95)

12x HR Push Up

50x Double Under

4x GTO (155/110)

8x HR Push Up

50x Double Under

2x GTO (175/125)

4x HR Push Up

50x Double Under

GTO: Squat Clean into Push Press/Push Jerk

Rx+ Vest (watch with the clean -may take off for Clusters and GTO)
Focus: Pause in the OH position of the Cluster and GTO. Hand release on Push Ups and do reach full extension of the arm on top.

Saturday WOD

CrossFit Tysons Corner – CrossFit

Metcon (Time)

Partner WOD

One Partner works, the other one Planks or Wall Sits. If Plank or WS is interrupted, partner working has to stop.

Complete:

100 Toes To Bar

100 DB Snatches (35/25)

100 Burpees

100 DB C&J (35/25)

100 Wall Balls (20/14)

Rx+ Vest or 50/35

C&J and Snatches are single arm, alternating. Complete a move before moving on to the next.

Friday WOD

Announcements

Reminder! The Thursday 6:30PM class will be a wall ball skill session. There will not be a regular group class.

CrossFit Tysons Corner – CrossFit

Metcon (AMRAP – Rounds)

EMOM 5:

2x Muscle Ups (Bar/Ring)

Rx+ Vest

Focus: work on kip, paying attention to the legs and hips. Keep chin neutral for ring muscle up (do not look down)

Metcon (Time)

Half Murph

For time:

800m Run

50 Pull-ups

100 Push-ups

150 Squats

800m Run

Thursday WOD

Announcements

Reminder! The Thursday 6:30PM class will be a wall ball skill session. There will not be a regular group class.

CrossFit Tysons Corner – CrossFit

Big Clean Complex

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
6 Sets for Max Load

One set consists of all 12 reps

Focus: Lots of work with PVC and empty bar. Slow it down and make sure you are reaching each stage of the clean and the press (aka, drive with legs, fully extend hip before shrug and pull, pause in the front rack position, check your feet, drive to full leg/hip extension, lock the OH as fast as possible and stay there for a second or two before bar comes down)

Wednesday WOD

Announcements

Reminder! The Thursday 6:30PM class will be a wall ball skill session. There will not be a regular group class.

CrossFit Tysons Corner – CrossFit

Metcon (Weight)

Power Snatch from Blocks:

60/3

65/3

70/3

(75/2)2

(80/2)2

Set Plates under Bar, so it sits high on the shin, right under the knee.

Focus: Set Up position and full extension of the hips.

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

6x Snatch (95/65)

6x Front Rack Lunges (95/65)

Run 200m

Rest 2 Minutes, then do:

Metcon (Time)

2 Rounds For Time:

12x Snatch (95/65)

12x Front Rack Lunges (95/65)

Run 400m

Rx+ 115/80

Tuesday WOD

Announcements

Wall ball and squatting skill session Thursday 5/16 6:30pm sign up here, free to members (copy and paste link if it gives an error):
.
https://forms.gle/BVkAdEGiJdcC1MXZ8
.

CrossFit Tysons Corner – CrossFit

Metcon (Weight)

Single Arm DB Push Jerk:

5×10 (5 EA) – increasing weight

Focus: Path of the DB, start right on top of shoulder with elbow forward and finishes with arm fully extended and torso vertical.

Metcon (Time)

100 Deadlift for Time @40% of 1RM

Every break, 5 burpees over the bar.

Must do touch and go. Break means any time touch and go does not happen.

Monday WOD

Announcements

Wall ball and squatting skill session Thursday 5/16 6:30pm sign up here, free to members (copy and paste link if it gives an error):
.
https://forms.gle/BVkAdEGiJdcC1MXZ8
.

CrossFit Tysons Corner – CrossFit

Push Press (3×10)

3×10 @ 60% (E3MOM)

Focus: Path and OH position of the Bar. Fully reach OH position each rep.

Metcon (Weight)

In 10 Minutes, up to 3 attempts to find max 30 second weighted plank

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

20 box jumps, (24/20)

10 handstand push-ups

Rx+ Vest

Saturday WOD

Announcements

Wall ball and squatting skill session Thursday 5/16 6:30pm sign up here, free to members (copy and paste link if it gives an error):
.
https://forms.gle/BVkAdEGiJdcC1MXZ8
.

CrossFit Tysons Corner – CrossFit

Metcon (Time)

Partner WOD, for time

30 Thruster (95/65)

30 Pull-ups

Run 400m

60 KB swing (53/35)

60 Knees to Elbows

Run 400m

100 Double unders

100 Sit-ups

Run 400m

60 Box jump (24/20)

60 Wall ball (20/14)

Run 400m

Split everything and run together