The climb

by carney on August 5, 2015

Tim climbing the rope during the Saturday 0900 WOD class.

Tim climbing the rope during the Saturday 0900 WOD class.

WOD 5 August 2015

Complete as many rounds as possible in 20 minutes:
6 weighted pull-ups, 35 lb dumbbell
12 renegade rows, two 35 lb dumbbells
18 walking lunges, two 35 lb dumbbells

__________________________________

Coach Glassman travels to D.C. to fight licensure bill. [The Washington Post] [Politico] [CBS DC] [WJLA] [The Kojo Nnamdi Show]

Contribute to the conversation of fitness trainer regulation by emailing the D.C. Council via WeBuiltThisBox.com

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Press and run

by carney on August 4, 2015

Andy working headstand push-ups as Tim returns from a run during the Saturday 0900 WOD class.

Andy working handstand push-ups as Tim returns from a run during the Saturday 0900 WOD class.

WOD 4 August 2015

Courtesy of CrossFit.com
Complete as many rounds as possible in 12 minutes:
10 single arm snatches, 75 lb dumbbell
50 double unders

Dumbbell Snatch AMRAP with Rich Froning and James Hobart

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Dropping in

by carney on August 2, 2015

Ed and Paige, from CrossFit Eminence in Denver, drop-in for a couple of WODs while in town.

Ed and Paige, from CrossFit Eminence in Denver, deadlift with the 1100 WOD class.

WOD 3 August 2015

For time:
Run 1 mile
Then, 21-15-9 reps of:
Deadlift, 100 kg
Ring dips

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Jumping weight

by carney on August 1, 2015

Andy cleans for reps during the 0530 WOD class.

Andy cleans for reps during the 0530 WOD class.

WOD 1 August 2015

“Morrison”
50-40-30-20-10 reps for time:
Wall ball shots, 20 lb
Box jump, 24 in
Kettlebell swings, 24 kg

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Upside down press

by carney on July 31, 2015

Kate adding depth to her handstand push-ups during the 0530 WOD class.

Kate adding depth to her handstand push-ups during the 0530 WOD class.

WOD 31 July 2015

Complete as many rounds as possible in 20 minutes:
400 m weighted carry, 20 kg bumper plate
4 legless rope ascents, 10 ft

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Getting work done

by carney on July 30, 2015

Terra deadlifting during the 0530 WOD class.

Terra deadlifting during the 0530 WOD class.

WOD 30 July 2015

9-8-7-6-5-4-3-2-1 reps for time:
Deadlifts, 150 kg
Box jumps, 28 in
Shoulder presses, two 50 lb dumbbells

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Snatch it up

by carney on July 29, 2015

Curtis snatching a dumbbell for reps during the 0530 WOD class.

Curtis snatching a dumbbell for reps during the 0530 WOD class.

WOD 29 July 2015

“Angie”
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats

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Getting to work

by carney on July 28, 2015

Chad, Jenny, Curtis, and Terra getting to work during the 0530 WOD class.

Chad, Jenny, Curtis, and Terra getting to work during the 0530 WOD class.

WOD 28 July 2015

Three rounds for time:
Run 400 m
9 power cleans, 70 kg
6 push jerks, 70 kg

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You need this

by carney on July 26, 2015

Robby repping muscle-ups during the 0530 WOD class.

Robby repping muscle-ups during the 0530 WOD class.

WOD 26 July 2015

For max load:
Back squats, 5-5-5-5-5 reps

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The long pull

by carney on July 25, 2015

Terra and Matt rowing during the 0530 WOD class.

Terra and Matt rowing during the 0530 WOD class.

WOD 25 July 2015

“Moore”
Complete as many rounds in 20 minutes:
1 rope ascent, 15 ft
Run 400 m
Handstand push-ups, max reps

Post number of handstand push-ups completed for each round to comments

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