WOD 7/24/15

Single Leg Deadlift 4×5
Lat WB Toss 5×5


3 Rounds:
15 T2B
5 Deadlifts (205/155)
Immediately after…
400m Overhead Plate Carry (45/25)



WOD 7/22/15

Front Squat (add 10# to old 1RM)
3 @ 75%
3 @ 80%
5 @ 85%
3@ 80%


For Time:

50 Burpee Pullups
100 Double Under
50 KB Swing (53/35)





Week of 7/20 – 7/25


It’s been quite the weekend! Hot is the word on the street. I did a little sprint work today at the Queen Anne Bowl and boy was that turf field warm. The bottom of my feet were aching for some ice after I was done. Potentially going to see Minions tonight if everything falls into place. Fingers crossed!

As many of you know, the CrossFit Games begins this week! Can I hear three Hip Hip Horays and three more pass the chips and salsa? It’s here, it’s finally here! After a year of waiting, of debating who the Fittest Man and Woman are going to be, we’ve arrived. The Superbowl of CrossFit begins on Tuesday and ends on Sunday. Here’s the skinny on how to watch.

Several of the events are going to be held on ESPN this year. Friday, Saturday, and Sunday there will be various times throughout the day that you’ll be able to watch the events live. If you would like to watch each and every event (like I will be doing!), you’ll have to do so on ESPN 3 or the WatchESPN App on your smartphone or tablet. So if I end up missing class, or I sneak away to use the restroom and you hear me cheering, you’ll know why 🙂

Here’s how the divisions will run. From Tuesday – Thursday, the Masters (40+) and the Teenagers (13-17) will be competing. Their workouts have already been released, and you can find them at: http://games.crossfit.com/workouts/games.
From Wednesday – Sunday, that’s the heavy hitters. Those days will see the Men and Women Individuals, as well as the Team competitions. The workouts for those divisions have yet to be fully released. It’s common at the CrossFit Games that the competitors know some workouts and not the rest.

So so pumped! More information can be found at: games.crossfit.com.

Lastly, don’t forget about the beach volleyball party this Friday evening! We’re having a get together at Sandbox Sports in Georgetown from 5:30 – 8pm. It would be awesome to see you there if you can make it. Just in case, here’s the invite: https://www.facebook.com/events/573867796084963/

Can’t wait to see everybody this week! As always, please feel free to reach out with any questions.


WOD 7/15/15

Thruster Biathalon

600m Run
22 Thrusters (95/65)
600m Run
16 Thrusters
600m Run
10 Thrusters

* Every time the bar is dropped to the ground, 200m penalty run *