Mobility & Mimosas, Dec Throwdown + Thanksgiving
  • Struggling with keeping barbells stable overhead, or reaching depth in your squat? Join Coach Tyler on 11/19 at 10:30am at Potomac for Mobility and Mimosas. Mobilize, stabilize, and enjoy some refreshing mimosas. $10 to join the fun! Click here to sign up!
  • Holiday Throwdown:  Our Holiday Throwdown will happen 12/8 at 6:30 at Potomac and will feature 3 person teams. You can be all guys, all girls or mixed-gender. We will have RX, Mixed and Scaled divisions. Sign up now by going here. We’ll celebrate after with some festive drinks!
  • Here’s our Thanksgiving Schedule for both locations.
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Thursday 171116 at Potomac

“The Chief 2.0”
RX’d
EMOM for 10 Minutes:
Odd: 5-7 Sotts Press
Even: 7-10 Swing on Rings

3 Rounds for Reps
AMRAP in 5 Minutes*
3 Power Clean (185/125)
6 Handstand Push-up
9 Pistol

Level II
EMOM for 10 Minutes:
Odd: 5-7 Sotts Press
Even: 7-10 Swings on Bar

3 Rounds for Reps
AMRAP in 5 Minutes*
3 Power Clean (135/95)
6 Abmat Handstand Push-up
9 Assisted Pistol

Level I
EMOM for 10 Minutes:
Odd: 5-7 Sotts Press
Even: :10-:20 Dead Hang on Bar

3 Rounds for Reps
AMRAP in 5 Minutes*
3 Power Clean (85/55)
6 Pike Push-up on Box
9 Assisted Pistol

Post total reps to comments.

Notes:
*Rest 2 Minutes between AMRAPs

Sunday 171112 at Potomac

RX’d
EMOM for 9 Minutes
Min 1: :40 Grasshopper
Min 2: :40 Bridge-up
Min 3: 10-15 Shoulder Tap
 
 
7 Rounds for Time:
10 Handstand Push-up
2 Rope Climb (15′)

Level II
EMOM for 9 Minutes
Min 1: :40 Grasshopper
Min 2: :30 Bridge-up
Min 3: 10-15 Shoulder Tap on Wall
 
7 Rounds for Time:
10 Abmat Handstand Push-up
2 Rope Climb (10′)

Level I
EMOM for 9 Minutes
Min 1: :40 Grasshopper
Min 2: :30 Bridge-up
Min 3: 10-15 Shoulder Tap on Box
 
7 Rounds for Time:
10 Pike Push-up on Box
4 Rope Pull-to-Stand

Post times to comments.

Saturday 171111 at Potomac

Partner “Kalsu”
RX’d
EMOTM 5 Burpees, then
Max Thruster (135/85)

Continue until 100 Thrusters have been completed.

Level II
EMOTM 5 Burpees, then
Max Thruster (95/75)

Continue until 100 Thrusters have been completed.

Level I
EMOTM 5 Burpees, then
Max Thruster (75/55)

Continue until 100 Thrusters have been completed.

Post times to comments.

Notes:
30:00 Cap

Friday 171110 at Potomac

“Dunn”

Marine Corps Lance Cpl. Kielin Dunn, 19, of Chesapeake, Virginia, died on Feb. 18, 2010, while supporting combat operations in Helmand Province, Afghanistan. Dunn was assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force in Camp Lejeune, North Carolina.

His friends remember him for his passion and enthusiasm, which extended to athletic activities such as CrossFit and break dancing.

He is survived by his parents, Terri Dunn Campbell and Gary Campbell; sister, Nicole Campbell; and brother, Jonathan Campbell.

RX’d
E3MO3M for 12 Minutes
3 Overhead Squat*
 
“Dunn” AMRAP in 19 Minutes
3 Muscle-ups
1 Shuttle Sprint**
6 Burpee Box Jump Over (20/16)***
Level II
E3MO3M for 12 Minutes
3 Overhead Squat*
 
“Dunn” AMRAP in 19 Minutes
5 Toe-to-Bar
5 Ring Dip
1 Shuttle Sprint**
6 Burpee Box Jump Over (20/16)
Level I
E3MO3M for 12 Minutes
3 Overhead Squat*
 
“Dunn” AMRAP in 19 Minutes
5 Hanging Knee Raise
5 [Assisted] Push-up
1 Shuttle Sprint**
6 Burpee Box Jump Over (16/12)

Post loads and rounds plus reps to comments.

Notes:
*Aim to hit/maintain about 85%
**Shuttle Spring: 5 yards and back, 10 yards and back, 15 yards and back
*** Rx athletes must jump clear over the box, not on top of then over.
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