WOD / Events

25
Feb

Monday, February 26, 2024

It is WEEK 1 OF THE OPEN!
24.1 will be released Thursday at 12 Noon!
We will do the WOD during ALL Friday classes!

Coaches will be drafting teams tonight, but it’s not to late to sign-up! Whether you sign-up for the pop-up shops, themes, teams, competition, or because Coach Anastasia told you to, you will love it!
Games.CrossFit.com

Weekly OverviewEvents/Classes
MondaySnatch
TuesdayLower & Upper Body Plyometrics 
WednesdayFront Squat5:45 PM – Toes to Bar & Jump Rope (Double Unders, Crossovers) Skills Clinic
ThursdayLong Conditioning Intervals
FridayCrossFit Open 24.1FRIDAY NIGHT LIGHTS! (4:30 – 7:30 PM)
FZKL Pop-Up Shop
SaturdayTBD
SundayTBD8 AM – Yoga
9 & 10 AM – WODs
11 AM – CrossFit Open 24.1 Make-Up

Strength
Every 2:00, 6 Sets
1 Power Snatch + 1 Squat Snatch + 1 Overhead Squat
1-2) 65-70%
3-4) 70-75%
5-6) 75-80%
*Reset b/t reps

Conditioning
3 Rounds For Time:
250/200m Row (FX: 200/150m)
15 Power Snatch (75/55) (FX: 55/35) (RX+: Unbroken into OHS)
10 Overhead Squat (75/55) (FX: 55/35) (RX+: Unbroken)
5 Wall Walks (FX: 3) (RX+: Wall Walk into Wall Facing Strict Handstand Push-Up)
*14:00 Cap

24
Feb

Sunday, February 25, 2024

Strength
Every 2:00, 3 Rounds
1) 6/6 31X-Tempo Front Foot Elevated Back Rack Split Squat (FX: Bodyweight or Goblet)
2) 6/6 X13-Tempo Single Leg Hip Thrust
3) 12 Cossack Squats

Conditioning
EMOM 12
1) 24/18 Calorie Bike (FX: 18/14) (RX+: 30/22)
2) AMRAP Box Step Overs (24/20)
3) Rest
4) Rest

23
Feb

Saturday, February 24, 2024

Pre-Open Party at Shipgarten!
TODAY 1-4 PM
(7581 Colshire Dr, McLean VA)
Join us for some fun and to get ready for the CrossFit Open!

Squad WOD

2 Rounds of 4:00 on/2:00 off w/ Partner – Split AMRAP in Any Way
1)
500/400m Row (FX: 400/300m) / 150 Double Unders (FX: 100)
AMRAP Hang Power Clean (95/65) (FX: 75/55) (RX+: 115/80)

2) 500/400m Row (FX: 400/300m) / 30 Burpees Over Bar (FX: 20)
AMRAP Clean and Jerk (95/65) (FX: 75/55) (RX+: 115/80)

3) 500/400m Row (FX: 400/300m) / 30 Chest to Bar Pull-Ups (FX: 20 OR Pull-Ups)
AMRAP Thrusters (95/65) (FX: 75/55) (RX+: 115/80)
*Score is total AMRAP reps

22
Feb

Friday, February 23, 2024


Pre-Open Kick-Off Party TOMORROW, 1-4 PM at Shipgarten!
(7581 Colshire Dr, McLean VA)
All are welcome! Join us for a drink and to get excited to throw down in the Open next Friday!
If you haven’t yet, sign up at Games.CrossFit.com !

Strength
Every 1:30, 3 Rounds
1) 6-8 Feet Elevated Ring Rows w/ Pause at Top (FX: Non-Elevated) (RX+: Weighted)
2) 6-8 Strict Ring Dips w/ Pause in Dip (FX: Banded) (RX+: Weighted)
3) 15-20 Hollow Rocks (RX+: Weighted)

Conditioning
EMOM 15
1) 250/200m Ski (FX: 200/150m) (RX+: 300/250m)
2-4)
AMRAP
21 Sit-Ups
15 Hand Release Push-Ups (FX: Push-Ups)
9 Single Dumbbell Devil’s Press (50/35) (FX: 35/20) (RX+: 70/50)
5) Rest

21
Feb

Thursday, February 22, 2024

24.1, the first workout of the Open, will be released in ONE WEEK!
Teams will be drafted on MONDAY!
Have you signed-up yet? Coach Anastasia says to do it now.
Games.CrossFit.com

Strength
Every 2:30, 6 Sets
2 31X-Tempo Back Squat + 2 Back Squats
1-2) 55-60%
3-4) 60-65%
5-6) 65-70%

Superset Accessory (3+ out of 6)
10 Tibialis Raise w/ 2s Pause at Top + 10 Tibialis Raise

Conditioning
6 Rounds for Time:
12 Wall Balls (20/14)
6 50′ Shuttle Runs
1 50/50 Legless Rope Climb (FX: Rope Climb) (RX+: Legless)
*13:00 Cap

20
Feb

Wednesday, February 21, 2024

Build up your core strength and flexibility at Core-Flex tonight at 5:45 PM!
Also SIGN-UP FOR THE OPEN! Games.CrossFit.com

Strength
Every 2:30, 4 Sets
3-Position Power Snatch (↑, start at 50-55% of 1RM Snatch)
*High Hang, Hang, Floor
*Hold onto bar between reps

Conditioning
AMRAP 20
40 Calorie Row
40 Box Jumps (24/20)
40 Burpees Over Bar
40 Power Snatch (95/65) (FX: 75/55) (RX+: 115/80)
40 Handstand Push-Ups (FX: 20 OR Hand Release Push-Ups) (RX+: 20 Strict + 20 Kipping)

19
Feb

Tuesday, February 20, 2024

Coach Anastasia wants you to sign-up for the Open.
Have you done so yet? NO?! Sign-up at Games.CrossFit.com

Strength
Every 2:00, 3 Rounds
1) 10 Hip Thrusts w/ Banded Hip Abduction (50%+ 1RM Back Squat)
2) 50′ Double Dumbbell Farmer’s Carry + 50′ Double Dumbbell Suitcase Lunge
3) :30 Weighted Plank + 100′ Sandbag Bear Hug Carry

Conditioning
EMOM 12
1) 60 Double Unders (FX: 45) (RX+: 75)
2) AMRAP Calorie Bike
3) Rest
4) 60 Double Unders (FX: 45) (RX+: 75)
5) AMRAP Calorie Ski
6) Rest
*Score is total Calories

18
Feb

Monday, February 19, 2024

We draft teams for the Open in ONE WEEK!
Don’t miss your opportunity to have fun in the biggest community event of the year!
Sign up at Games.CrossFit.com !

Weekly OverviewEvents/Classes
MondayCrossFit Open
21.3-21.4 Re-Test
TuesdayLower Body,
Weighted Carries
WednesdaySnatch5:45 PM – Core Flex
ThursdayBack Squat
FridayStrict Gymnastics
SaturdaySquad WOD
SundayUnilateral Lower Body1 PM – Pre-Open Party at Shipgarten Biergarten


CrossFit Open 21.3 + 21.4

For Time:
15 Front Squats
30 Toes to Bar (FX: Hanging Knee Raises)
15 Thrusters
Rest 1:00

15 Front Squats
30 Chest to Bar Pull-Ups (FX: Pull-Ups)
15 Thrusters
Rest 1:00

15 Front Squats
30 Bar Muscle-Ups (FX: Chest to Bar Pull-Ups)
15 Thrusters
*15:00 Cap
*Barbell Weights: (95/65) (FX: 65/45)

into…

In 7:00, Build to Heavy Complex:
1 Deadlift + 1 Clean + 1 Hang Clean + 1 Shoulder to Overhead
*Hold onto bar between reps

FX:
In 7:00, Complete 4 Sets of Complex (↑)

17
Feb

Sunday, February 18, 2024

Join us for Power Yoga at 11:15 AM with Sarah!
Class is one hour and will be both challenging, relaxing and FUN!
Family and friends are welcome to join for $10.

Strength
Every 2:00, 3 Rounds
1) 10/10 Single Leg Single Dumbbell Romanian Deadlift (FX: Single Leg Banded Good Morning)
2) 10/10 Lateral Box Step Ups
3) 15/15 Banded Clamshells w/ Pause at Top

Conditioning
3 Rounds for Time:
10 Burpees Over Dumbbell
10 Single Dumbbell Box Step Up (50/35) (FX: 35/20) (RX+: 70/50)
20 Sit-Ups
60 Crossover Single Unders (FX: 40) (RX+: 10 Crossover Double Unders)
*12:00 Cap

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