Join us from 1-4 PM at Settle Down Brewery Co. in Falls Church, to celebrate the beginning of the CrossFit Open! More details here!
Strength
E3MOM 15
3 Tempo Front Squats (55×5) (↑)
Conditioning
AMRAP 10
200m Run
10 Thrusters (115/80) (Fx: 75/55) (Rx+: 135/95)
1 Rope Climb (Rx+: Legless)
Looking forward to seeing everyone tomorrow at Settle Down Brewing Co., in Falls Church, from 1-4pm for our 2022 Open Pre-Game Party!
Strength
3 Rounds
5 Behind the Neck Snatch Grip Sotts Presses + 5 Behind the Neck Snatch Grip Push Jerks (↑)
10 Each Arm Single Arm Dumbbell Bench Press (↑)
Conditioning
EMOM 16
1: 275/225m Ski (Fx: 225/175) (Rx+: 325/275)
2: Rest
3: 2 Power Snatches (ME)
4: Rest
Strength
E2MOM 10
1 Push Press + 4 Push Jerks @75-80% (% Based on 1RM Push Press)
Conditioning
4 Rounds
500/450m Row (Fx: 450/400)
20 Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20)
10 Chest to Bar Pull Ups (Fx: Pull Ups)
5 Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
Strength
E3MOM 18
3 Power Cleans (↑)
Or…
E3MOM 18
3 Touch-and-Go Power Cleans (ME)
Conditioning
10 – 20 – 30 – 40
Box Jump Overs (24/20)
5 Deadlifts Each Round (255/175) (Fx: 205/145) (Rx+: 295/205)
Strength
3 Rounds
10 V-Ups (Fx: Tuck-Ups)
10 GHD Hip Extensions (Fx: Arch Extensions)
25ft Handstand Walk (Fx: Handstand Walk/Hold Practice) (Rx+: 50ft)
Conditioning
AMRAP 14
600m Run
20 Alternating Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Toes to Bar (Fx: 15)
Double-under and Toes-To-Bar Skills Clinic TONIGHT at 5:45 PM!
Sign up for the Skills Clinic today!
| Weekly Overview | Events/Classes | |
| Monday | Valentine’s Day WOD | Double Unders/Toes-to-Bar Skills Clinic at 5:45 PM |
| Tuesday | Core/Handstand Walk | |
| Wednesday | Power Clean | Ab Attack at 6:45 PM |
| Thursday | Push Press/Push Jerk | |
| Friday | Sotts Press/DB Bench | |
| Saturday | Front Squats | Open Pre-Game at Settle Down Easy Brewing Co. at 1 PM |
| Sunday | Long Conditioning |
“Valentines Day”
With a Partner, One person working at a time.
Row 1000m
50 Overhead Kettlebell Walking Lunges
50 Kettlebell Swings
50 Kettlebell Hang Cleans
50 Kettlebell Push Press
50 Pushups
50 Squat Cleans (95/65) (Rx+: 115/80)
50 Box Jumps (24/20)
50 Sit-ups
50 Burpees
Row 1000m
Rx Kettlebell: (24/16)
Rx+ Kettlebell: (32/24)
Male/Female teams must share the same barbell for squat cleans and adjust the weight each time they switch.
Solo version: Half the reps.
Strength
4 Rounds
10 Alternating Goblet Cossack Squats
10 Heels Elevated Narrow Stance Goblet Squats
Rest 1:00 Between Sets
Conditioning
AMRAP 12
12 Handstand Push Ups (Fx: 8)
6 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
12 Chest to Bar Pull Ups (Fx: Pull Ups)
6 Power Cleans (135/95) (Fx: 95/65) (Rx+: 165/115)
SAVE THE DATE!
Come join us next Saturday, February 19th from 1-4 PM at Settle Down Brewery Co. in Falls Church, to celebrate the beginning of the CrossFit Open!
Strength
E2MOM 12
3 Snatch Pulls to Hold in Extension + 1 High Hang Power Snatch (↑)
Conditioning
For Time:
20/15 Calorie Bike (Fx: 15/10)
800m Run
300/250m Ski (Fx: 250/200)
Time Cap 1:00 on assault bike.
Strength
5 Rounds
3 Scap Pull Ups + 2 Pull Ups to 90° + Peak Pull Up
3 Wall Walks
Fx:
5 Rounds
3 Toe Assisted Scap Pull Ups + 2 Toe Assisted Pull Ups to 90° + Toe Assisted Peak Pull Up
3 Plank to Pike Walks on Box
Conditioning
“Partner 20.2”
AMRAP 20
With a Partner Alternating Rounds
4 Dumbbell Thrusters (50/35) (Fx: 35/20)
6 Toes to Bar
24 Double Unders