Due to TDY, there will be no classes for CrossFit Bren Mar athletes. However, there will be WODs posted for your convenience.
WU
3X15 CFWU
Skill
10 Min Work on Double Unders
WOD
20 Min AMRAP
25 DU
7 DL 225/135
10 HRPU
Friday, June 28, 2013
Thursday, June 27, 2013
WOD 06/27/2013
Due to TDY, there will be no classes for CrossFit Bren Mar athletes. However, there will be WODs posted for your convenience.
WU
10 reps AQAP
HRPU
Abmat Situp
Air Squat
Superman/Banana
Strength (If you are unsure of this technique, do somthing else for this portion.)
10 Min to find max Split Jerk
WOD
1 Round AQAP
100 Burpee Pullups
PWOD
Stretch/Mobilize
WU
10 reps AQAP
HRPU
Abmat Situp
Air Squat
Superman/Banana
Strength (If you are unsure of this technique, do somthing else for this portion.)
10 Min to find max Split Jerk
WOD
1 Round AQAP
100 Burpee Pullups
PWOD
Stretch/Mobilize
Wednesday, June 26, 2013
WOD 06/26/2013
Due to TDY, there will be no classes for CrossFit Bren Mar athletes. However, there will be WODs posted for your convenience.
WU
3 Rounds AQAP
Hold Bottom of Squat for 30 Sec
20 Sec LSit
10 Hollow Rocks (Rocking Banana)
WOD
3 Rounds AQAP
Row 500m
10 Squat Snatch 75/45
10 Sumo Deadlift High Pull
PWOD
10 Push Press for form 75/45 singles
WU
3 Rounds AQAP
Hold Bottom of Squat for 30 Sec
20 Sec LSit
10 Hollow Rocks (Rocking Banana)
WOD
3 Rounds AQAP
Row 500m
10 Squat Snatch 75/45
10 Sumo Deadlift High Pull
PWOD
10 Push Press for form 75/45 singles
Tuesday, June 25, 2013
WOD 06/25/2013
Due to TDY, there will be no classes for CrossFit Bren Mar athletes. However, there will be WODs posted for your convenience.
WU
Plank Hold 30 Sec per side X2
30 AbMat Situps
Strength
OHS
5,5,3,3 1,1 60/65/70/75/80/90% 1RM
WOD
1 Round AQAP
10,8,6,4,2,2,4,6,8,10
Goblet Squat 1.5/1
Pushup
KBS 1.5/1
PWOD
Rollout Quads
WU
Plank Hold 30 Sec per side X2
30 AbMat Situps
Strength
OHS
5,5,3,3 1,1 60/65/70/75/80/90% 1RM
WOD
1 Round AQAP
10,8,6,4,2,2,4,6,8,10
Goblet Squat 1.5/1
Pushup
KBS 1.5/1
PWOD
Rollout Quads
Monday, June 24, 2013
WOD 06/24/2013
Due to TDY, there will be no classes for CrossFit Bren Mar athletes. However, there will be WODs posted for your convenience.
WU
3X15 CFWU
Skill
OHS 45/33
3X10
WOD
3 Rounds AQAP
Run 400m
15 Burpee Box Jumps 24/20
PWOD
Handstand hold ALAP X1
WU
3X15 CFWU
Skill
OHS 45/33
3X10
WOD
3 Rounds AQAP
Run 400m
15 Burpee Box Jumps 24/20
PWOD
Handstand hold ALAP X1
Saturday, June 22, 2013
ANNOUNCEMENT Week of 06/24-06/28/2013
Due to TDY, there will be no classes for CrossFit Bren Mar athletes. However, there will be WODs posted for your convenience.
Friday, June 21, 2013
WOD 06/21/13
WU
CFWU 3X15
Strength
25 TGU Right and Left 1.5/1
WOD
3 Rounds AQAP
50 DU (X4 Scale)
15 Dumbell Push Press 50/30
25 Squats 45/33
PWOD
Roll Out/Stretch
Thursday, June 20, 2013
WOD 06/20/13
WU
Agility Ladder 2X5 Techniques
10 C2B Pullups
10 Superman/Banana
Team Medball Clean X 20 20/14
WOD
Find Max Squat Clean
3,3,1,1,1
PWOD
Row 300 Darts
Agility Ladder 2X5 Techniques
10 C2B Pullups
10 Superman/Banana
Team Medball Clean X 20 20/14
WOD
Find Max Squat Clean
3,3,1,1,1
PWOD
Row 300 Darts
Wednesday, June 19, 2013
WOD 06/19/13
WU
Skip long ways back and forth across gym X3
Cart Wheels X10 Right and Left
Tree Stance 30 sec each leg
30 Air Squats
Skill
Work on Pullups 10 Min
WOD
21,15,9,3
Front Squat 105/65
Bar over burpees
Situps
PWOD
50 (25 per leg) Walking lunges Plate overhead 45/25
Skip long ways back and forth across gym X3
Cart Wheels X10 Right and Left
Tree Stance 30 sec each leg
30 Air Squats
Skill
Work on Pullups 10 Min
WOD
21,15,9,3
Front Squat 105/65
Bar over burpees
Situps
PWOD
50 (25 per leg) Walking lunges Plate overhead 45/25
Tuesday, June 18, 2013
WOD 06/18/13
WU
Handstand hold against wall ALAP X3
Skill
Hang Squat Snatch 45/33
10,10,10
WOD
"Fight Gone Bad"
3 Rounds AMRepsAP
Each movement is done for 1 minute then moving immediately to next movement.
Rest 1 min between rounds
Count total reps for each round, final score is total reps from all three rounds
Wallballs 20/14
Sumo Deadlift High Pull 75/45
Box Jumps 24/20
Push Press 75/45
Row Calories (1 Cal = 1 rep)
PWOD
Mobilize/roll out/Be a supple leopard....
Handstand hold against wall ALAP X3
Skill
Hang Squat Snatch 45/33
10,10,10
WOD
"Fight Gone Bad"
3 Rounds AMRepsAP
Each movement is done for 1 minute then moving immediately to next movement.
Rest 1 min between rounds
Count total reps for each round, final score is total reps from all three rounds
Wallballs 20/14
Sumo Deadlift High Pull 75/45
Box Jumps 24/20
Push Press 75/45
Row Calories (1 Cal = 1 rep)
PWOD
Mobilize/roll out/Be a supple leopard....
Monday, June 17, 2013
WOD 06/17/13
WU 3X15 CFWU
Strength
DL
1,1,1,1,1 @90% 1RM
WOD 2 Rounds
AMRAP
1 Min Burpees
Then
Sprint to wall and back
Then rest for the number of seconds you did # of Burpees
Then
1 Min Box Jumps
Then
Sprint to wall and back
Then rest for the number of seconds you did # of Box Jumps
Then 1 Min
DL @225/135
Then
Sprint to wall and back
PWOD
Row 1000m
Strength
DL
1,1,1,1,1 @90% 1RM
WOD 2 Rounds
AMRAP
1 Min Burpees
Then
Sprint to wall and back
Then rest for the number of seconds you did # of Burpees
Then
1 Min Box Jumps
Then
Sprint to wall and back
Then rest for the number of seconds you did # of Box Jumps
Then 1 Min
DL @225/135
Then
Sprint to wall and back
PWOD
Row 1000m
Friday, June 14, 2013
WOD 06/14/13
WU
3 Rounds
10 Strict Pullups
10 Toes to rings
10 Ring Dips
Strength
1,1,1,1,1 Back Squat
WOD
5 Rounds
10 Thrusters 95/65
10 BJ 24/20
10 KBS 2/1.5
3 Rounds
10 Strict Pullups
10 Toes to rings
10 Ring Dips
Strength
1,1,1,1,1 Back Squat
WOD
5 Rounds
10 Thrusters 95/65
10 BJ 24/20
10 KBS 2/1.5
Thursday, June 13, 2013
WOD 06/13/13
WU
Row 1000m
3 X 20 Sec L-Sit
Skill
Work On Muscle Ups 10 Min
Team WOD
7 Min AMRAP
2 Person Teams 1 Person works the other rests
3 Person teams 1 Person works, 1 person rests, 1 person does situps
1 Push Press 135/95
1 Burpee
2 PP
2 Burpees
3 PP
3 Burpees
4, 5, 6 Etc
PWOD
Stretch
Row 1000m
3 X 20 Sec L-Sit
Skill
Work On Muscle Ups 10 Min
Team WOD
7 Min AMRAP
2 Person Teams 1 Person works the other rests
3 Person teams 1 Person works, 1 person rests, 1 person does situps
1 Push Press 135/95
1 Burpee
2 PP
2 Burpees
3 PP
3 Burpees
4, 5, 6 Etc
PWOD
Stretch
Wednesday, June 12, 2013
WOD 06/12/13
WU
CFWU 3X12
Skill
Work on Handstand/Handstand Walk 10 Min
Row Find max cal in 4 pulls
WOD
12 Min AMRAP
1 Pushup
1 Situp
1 Deadlift 95/65
1 Clean Thruster 95/65
1 Ring Dip
PWOD
Mobilize
CFWU 3X12
Skill
Work on Handstand/Handstand Walk 10 Min
Row Find max cal in 4 pulls
WOD
12 Min AMRAP
1 Pushup
1 Situp
1 Deadlift 95/65
1 Clean Thruster 95/65
1 Ring Dip
PWOD
Mobilize
Tuesday, June 11, 2013
WOD 06/11/13
WU
Row 500m
Skin the Cat 2 min total
20 Air Squats
WOD Benchmark "Filthy Fifty" 45 Min Cap
1 Round AQAP
50 Each
Box Jumps 24/20
Jumping Pullups
KBS 1/.5
Walking Lunges
K2E
Push Press 45/33
Back Extention
Wallballs 20/14
Burpees
Double Unders
Row 500m
Skin the Cat 2 min total
20 Air Squats
WOD Benchmark "Filthy Fifty" 45 Min Cap
1 Round AQAP
50 Each
Box Jumps 24/20
Jumping Pullups
KBS 1/.5
Walking Lunges
K2E
Push Press 45/33
Back Extention
Wallballs 20/14
Burpees
Double Unders
Monday, June 10, 2013
WOD 06/10/13
WU
3 Rounds AQAP
10 HRPU
25 Flutter Kicks
10 Team Over Under
Strength
3,3,3,3,3 FS @80%
WOD
5 Rounds AQAP
2 Rope Climbs 24'
3 HSPU
4 TGU 1/.5 2 right/2 left
5 Burpees
PWOD
2 Rounds
Tabata Row
3 Rounds AQAP
10 HRPU
25 Flutter Kicks
10 Team Over Under
Strength
3,3,3,3,3 FS @80%
WOD
5 Rounds AQAP
2 Rope Climbs 24'
3 HSPU
4 TGU 1/.5 2 right/2 left
5 Burpees
PWOD
2 Rounds
Tabata Row
Friday, June 7, 2013
WOD 05/07/13
WU
CFWU 3X10
Strength
3,3,3,3,3 OHS @80% 1RM
WOD
Rowing "HELEN"
3 Rounds AQAP
Row 500m
21 KBS 1.5/1
12 Pullups
PWOD
3 rounds
Hold plate locked out above head ALAP 45/25
Rest 1 min between rounds
Quick reminder!
The Mid Atlantic Regionals are being held this weekend!
The venue opens at 0730 on Sat and Sun
8001 Sheriffs Road, Landover, MD
CFWU 3X10
Strength
3,3,3,3,3 OHS @80% 1RM
WOD
Rowing "HELEN"
3 Rounds AQAP
Row 500m
21 KBS 1.5/1
12 Pullups
PWOD
3 rounds
Hold plate locked out above head ALAP 45/25
Rest 1 min between rounds
Quick reminder!
The Mid Atlantic Regionals are being held this weekend!
The venue opens at 0730 on Sat and Sun
8001 Sheriffs Road, Landover, MD
Thursday, June 6, 2013
WOD 05/06/13
D-Day
Jun 6th, 1944
Lets remember all of those who gave their lives that day to save the world from Nazi oppression. They truly saved the world.
WU
Agility Ladder
5X2 Techniques
Skill
Heavy bag
25 Each
Jab
Jab/Cross
Jab/Cross/Hook
Jab/Cross/Hook/Upper Cut
30
1,2 Slide
Teep (Back Foot)
Kicks Left and Right leg
50
Switch Knees
WOD Tabata
Sprawl
Team Abmat Situp Wallball toss
Team Abmat Situp Wallball wall toss
Wallball Toss: Sit across from each other feet touching. Everyone does a situp, during the situp the person with the wallball tosses it across the "circle" The ball must touch above the head in the down position.
Wallball Wall Toss: Sit in a line, feet against the wall. Everyone does a situp, the person with the ball touches it to the ground above their head and during the situp tosses it to a position approx 5' on the wall at an angle so the person next to them can catch it. Repeat up and down the line.
PWOD
Mobilize/Floss Shoulders
Jun 6th, 1944
Lets remember all of those who gave their lives that day to save the world from Nazi oppression. They truly saved the world.
WU
Agility Ladder
5X2 Techniques
Skill
Heavy bag
25 Each
Jab
Jab/Cross
Jab/Cross/Hook
Jab/Cross/Hook/Upper Cut
30
1,2 Slide
Teep (Back Foot)
Kicks Left and Right leg
50
Switch Knees
WOD Tabata
Sprawl
Team Abmat Situp Wallball toss
Team Abmat Situp Wallball wall toss
Wallball Toss: Sit across from each other feet touching. Everyone does a situp, during the situp the person with the wallball tosses it across the "circle" The ball must touch above the head in the down position.
Wallball Wall Toss: Sit in a line, feet against the wall. Everyone does a situp, the person with the ball touches it to the ground above their head and during the situp tosses it to a position approx 5' on the wall at an angle so the person next to them can catch it. Repeat up and down the line.
PWOD
Mobilize/Floss Shoulders
Wednesday, June 5, 2013
WOD 05/05/13
WU
Row 500m
20 Med Ball Clean and Jerk (Push Jerk)
10 T2B
WOD
"Fran"
21, 15, 9
Thruster 95/65
Pull ups
Record Time
PWOD
100 Darts on rower
Roll out
Row 500m
20 Med Ball Clean and Jerk (Push Jerk)
10 T2B
WOD
"Fran"
21, 15, 9
Thruster 95/65
Pull ups
Record Time
PWOD
100 Darts on rower
Roll out
Tuesday, June 4, 2013
WOD 05/04/13
WU
2 Min total each
Skin the Cat
Bridge
Skill
10 min
Work on Muscle Ups or
If you have SU work on DU
If you have DU Work on TU
WOD
CFT
Total weight of the best of three of three lifts.
1,1,1
In order
Strict Press
Back Squat
Deadlift
PWOD
Max Wallballs in 3 min 20/14
2 Min total each
Skin the Cat
Bridge
Skill
10 min
Work on Muscle Ups or
If you have SU work on DU
If you have DU Work on TU
WOD
CFT
Total weight of the best of three of three lifts.
1,1,1
In order
Strict Press
Back Squat
Deadlift
PWOD
Max Wallballs in 3 min 20/14
Monday, June 3, 2013
WOD 06/03/13
Its June!
WU
CFWU 2X10 AQAP
Strength/Skill
For FORM
2 Sets
10 Singles OHS Bar only 45/33
WOD
Andy P/P Andy
AQAP
Row 500m
40 Air Squats
30 Abmat Situps
20 Pushups
10 Pullups
Record time while resting 2 min
Then
10 Pullups
20 Pushups
30 Abmat Situps
40 Air Squats
Row 500m
Post total time including rest to comments
PWOD
Work on mobility/Roll out
ANNOUNCEMENT!
The Mid Atlantic Regionals are being held this Fri, Sat and Sun!
Come and cheer for Kent Ingalls Co-Owner of CrossFit Forward and many other amazing CrossFit athletes as they compete to qualify for the CrossFit Games!
The venue opens at 0800 Fri and 0730 on Sat/Sun
8001 Sheriffs Road, Landover, MD
WU
CFWU 2X10 AQAP
Strength/Skill
For FORM
2 Sets
10 Singles OHS Bar only 45/33
WOD
Andy P/P Andy
AQAP
Row 500m
40 Air Squats
30 Abmat Situps
20 Pushups
10 Pullups
Record time while resting 2 min
Then
10 Pullups
20 Pushups
30 Abmat Situps
40 Air Squats
Row 500m
Post total time including rest to comments
PWOD
Work on mobility/Roll out
ANNOUNCEMENT!
The Mid Atlantic Regionals are being held this Fri, Sat and Sun!
Come and cheer for Kent Ingalls Co-Owner of CrossFit Forward and many other amazing CrossFit athletes as they compete to qualify for the CrossFit Games!
The venue opens at 0800 Fri and 0730 on Sat/Sun
8001 Sheriffs Road, Landover, MD
Sunday, June 2, 2013
ANNOUNCEMENT!
The Mid Atlantic Regionals are being held this Fri, Sat and Sun!
Come and cheer for Kent Ingalls Co-Owner of CrossFit Forward and many other amazing CrossFit athletes as they compete to qualify for the CrossFit Games!
The venue opens at 0800 Fri and 0730 on Sat/Sun
8001 Sheriffs Road, Landover, MD
CrossFit Games Mid-Atlantic Regionals
Come and cheer for Kent Ingalls Co-Owner of CrossFit Forward and many other amazing CrossFit athletes as they compete to qualify for the CrossFit Games!
The venue opens at 0800 Fri and 0730 on Sat/Sun
8001 Sheriffs Road, Landover, MD
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