Crossfit: Workout of the Day

January 24, 2019

Strength: Power clean + hang (full) clean

Conditioning:

50-40-30-20-10

Dumbbell snatches (50/35)

*50 Double under's after each round

January 23, 2019

Strength:

10-9-8-7-6-5-4-3-2-1

Strict Pull-up

Strict Toes-to-bar

Conditioning:

4 Rounds

1 Minute max hang snatches (95/65)

1 Minute REST

1 Minute max sit-ups

1 Minute REST

January 22, 2019

Strength: Back Squat

Conditioning:

EMOM 20

Odd) 20 Air squats

Even) 15 Kettlebell swings (50/35)

January 21, 2019

Strength: Bench press

Conditioning:

5 Rounds 

10 Push jerks (135/95)

15 Burpees

January 20, 2019

"Countdown to the Open-- Week #3"

"14.3"

AMRAP 8

10-15-20-25-30-35

Deadlifts (Ascending weights)

*15 Box jumps (24/20) between sets

Deadlift weights:

Round 1= 135/95

Round 2= 185/135

Round 3= 225/155

Round 4= 275/185

Round 5= 315/205

Round 6= 365/225

January 17, 2019

DON'T FORGET! "Coffland" Hero WOD fundraiser is TOMOROW @10am! (No Open Gym hours)

There is still time to make a donation or participate. 100% of proceeds go toward creating fitness grants for our country's wounded veterans. These brave men and women appreciate any amou...

January 17, 2019

Strength: Snatch (20 minutes)

*Athletes choice on loading/reps. If you're a newer/Less-experienced athlete, let's take time to make your technique look beautiful & flawless. If this isn't your first rodeo and you want to max out, then let's dooooo ittttttt

Conditioning:
...

January 15, 2019

Strength: Shoulder press-- 5-5-5-3-3-3-1-1-1

Conditioning:

AMRAP 8

Push press (115/75)

*EMOM= 5 Toes-to-bar

-Rest-

AMRAP 8

Hang cleans (115/75)

*EMOM= 5 Toes-to-bar

January 15, 2019

Strength: Sumo deadlift

Conditioning:

For Time

100 Kettlebell swings (70/50)

*Every time you rest, complete 5 burpee box jump-overs (24/20)

January 14, 2019

WEEK TWO OF OUR "COUNTDOWN TO THE OPEN!"

https://open.crossfit.com/english

Strength/Skills: Ring muscle-ups

Conditioning:

"15.3"

AMRAP 14

7 Ring muscle-ups

50 Wall-balls

100 Double unders

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Location and Contact

1380 American Way Court, Suite A&B

Bedford, VA 24523

Phone:(540) 520-0059