Saturday WOD

Announcements

2019 Holiday Party – Saturday 12/14/19 7PM at CFTC
-Bring a drink or dish to share – evil santa gift exchange – limit $25
Friends and family welcome!
.

Let us know what you’re most proud of accomplishing in 2019! https://forms.gle/VukvrMivRcMBBroR7
.

CrossFit Tysons Corner – CrossFit

Metcon (AMRAP – Reps)

With Partner for Max Reps

5 stations, start wherever is available and move down the list IN ORDER. Do all 5 AMRAPs. Reps start when partner locks out hold/hang.

AMRAP 4

Max Tire Flips + Side Plank

Rest 1 Minute

AMRAP 4

Max Thrusters (95/65) + Knee Raised Hang

Rest 1 Minute

AMRAP 4

Max Burpee Box Jumps + Weighted Wall Sit (35/25)

Rest 1 Minute

AMRAP 4

American KB Swings (53/35) + Hollow Hold

Rest 1 Minute

AMRAP 4

Calorie Row + Calorie Assault Bike (add two)

Friday WOD

Announcements

2019 Holiday Party – Saturday 12/14/19 7PM at CFTC
-Bring a drink or dish to share – evil santa gift exchange – limit $25
Friends and family welcome!
.

Let us know what you’re most proud of accomplishing in 2019! https://forms.gle/VukvrMivRcMBBroR7
.

CrossFit Tysons Corner – CrossFit

Karen (Time)

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

Metcon (AMRAP – Reps)

In 1 Minute:

Max Russian Twists (20/14)

Rest 1 Minute

In 1 Minute:

Max V Ups

Rest 1 Minute

In 1 Minute:

Max Abmat Sit Ups

Then, as they become available, Max Calorie Assault Bike in 30 seconds for extra reps (1 cal=1 rep)

Thursday WOD

Announcements

2019 Holiday Party – Saturday 12/14/19 7PM at CFTC
-Bring a drink or dish to share – evil santa gift exchange – limit $25
Friends and family welcome!
.

Let us know what you’re most proud of accomplishing in 2019! https://forms.gle/VukvrMivRcMBBroR7
.

CrossFit Tysons Corner – CrossFit

Shoulder Press (5×3)

Metcon (AMRAP – Reps)

Tabata pendlay row (95/65)

Rest 2 minutes

Tabata push-up

Rest 2 minutes

Tabata chest-to-bar pull-up

Rest 2 minutes

Tabata Am kb swing (53/35)

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Score is lowest rep round for each tabata.

Wednesday WOD

Announcements

2019 Holiday Party – Saturday 12/14/19 7PM at CFTC
-Bring a drink or dish to share – evil santa gift exchange – limit $25
Friends and family welcome!
.

Let us know what you’re most proud of accomplishing in 2019! https://forms.gle/VukvrMivRcMBBroR7
.

CrossFit Tysons Corner – CrossFit

Metcon (Weight)

Clean & Jerk Complex

E2MOM 10

1x Clean Extension

1x Power Clean

1x Front Squat

1x Squat Clean

1x Split Jerk

Metcon (AMRAP – Rounds and Reps)

AMRAP 16

1 squat snatch

3 clean and jerks

30 double-unders

Rx 115/75

Rx+ 155/105

Tuesday WOD

Announcements

2019 Holiday Party – Saturday 12/14/19 7PM at CFTC
-Bring a drink or dish to share – evil santa gift exchange – limit $25
Friends and family welcome!
.

Let us know what you’re most proud of accomplishing in 2019! https://forms.gle/VukvrMivRcMBBroR7
.

CrossFit Tysons Corner – CrossFit

Metcon (Time)

For Time:

Run 600m

Plank 60 seconds

60x Walking Lunges

Run 400m

Plank 40 seconds

40x Walking Lunges

Run 200m

Plank 20 seconds

20x Walking Lunges

Bulgarian Split Squat (5×10)

Do 5 per leg each round. Increase weight. You can either hold DBs to the site, or use a Barbell in Frontrack position.

Monday WOD

Announcements

2019 Holiday Party – Saturday 12/14/19 7PM at CFTC
-Bring a drink or dish to share – evil santa gift exchange – limit $25
Friends and family welcome!
.

Let us know what you’re most proud of accomplishing in 2019! https://forms.gle/VukvrMivRcMBBroR7
.

CrossFit Tysons Corner – CrossFit

Metcon (Weight)

Snatch Complex

E2MOM 10

1x Snatch Extension

1x Power Snatch

1x OH Squat

1x Squat Snatch

Metcon (Distance)

In 6 Minutes:

20 power snatches (95/65)

20 toes to bar

Max Distance Row

Rest 2 Minutes

In 4 Minutes:

10 power snatches (95/65)

10 toes to bar

Max Distance Row

Rest 2 Minutes

In 2 Minutes:

5 power snatches (95/65)

5 toes to bar

Max Distance Row

Record total distance adding all 3.

Saturday WOD

Announcements

2019 Holiday Party – Saturday 12/14/19 7PM at CFTC
-Bring a drink or dish to share – evil santa gift exchange – limit $25
Friends and family welcome!
.

Let us know what you’re most proud of accomplishing in 2019! https://forms.gle/VukvrMivRcMBBroR7
.

CrossFit Tysons Corner – CrossFit

BEAST MODE 24 (Time)

For Time (with a Partner)

50 Walking Lunges

40 Pull-Ups

100 Box Jumps (20 in)

40 Double-Unders

50 Ring Dips

40 Knees-to-Elbows

60 Kettlebell Swings (72/53)

60 Sit-Ups

40 Dumbbell Hang Squat Cleans (35/25)

50 Back Extensions

60 Wall Ball Shots (20/14)

6 Rope Climbs

One partner works while the other rests. Box jump height is the same for men and women.

Friday WOD

Announcements

2019 Holiday Party – Saturday 12/14/19 7PM at CFTC
-Bring a drink or dish to share – evil santa gift exchange – limit $25
Friends and family welcome!
.

Let us know what you’re most proud of accomplishing in 2019! https://forms.gle/VukvrMivRcMBBroR7
.

CrossFit Tysons Corner – CrossFit

1000m Row (Time)

Max Effort 1000m Row

Metcon (Time)

21-18-15-12-9-6-3 reps for time of:

Pull Ups

Bike (calories) *

* Row if no Bike open

Thursday WOD

Announcements

2019 Holiday Party – Saturday 12/14/19 7PM at CFTC
-Bring a drink or dish to share – evil santa gift exchange – limit $25
Friends and family welcome!
.

Let us know what you’re most proud of accomplishing in 2019! https://forms.gle/VukvrMivRcMBBroR7
.

CrossFit Tysons Corner – CrossFit

Metcon (Weight)

E2MOM

OH Squat

10-10-8-8-6-6

Rest 2 Minutes

Front squat

6-6-4-4-2-2

Rest 2 Minutes

Back Squat

2-2-1-1-1-1

Increase weight every 2 rounds. Plan accordingly.

Metcon (AMRAP – Reps)

For total reps:

2 Minutes for Max Weighted Abmat Sit Ups

Use Med Ball (20/14) – Touch floor behind head and on the feet.

Rest 1 Minute

Then, 1 Minute for Max Abmat Sit Ups

Total is all 3 minutes combined.

Wednesday WOD

Announcements

2019 Holiday Party – Saturday 12/14/19 7PM at CFTC
-Bring a drink or dish to share – evil santa gift exchange – limit $25
Friends and family welcome!
.

Let us know what you’re most proud of accomplishing in 2019! https://forms.gle/VukvrMivRcMBBroR7
.

CrossFit Tysons Corner – CrossFit

Push Press (3-3-3-3-3)

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

50 double-unders

20 wall ball shots (20/14)

10 power cleans (135/95)