Fitness Efx » WOD

5/21/13

Lieven@Crossfit — Tue, 21 May 2013 01:00:13 +0000

PARTNERS

Next Monday for Memorial Day: Saturday class schedule at all locations

“WOD”

LIFT
Deadlift or Back Squat
3-3-3-3

CONDITIONING
AMRAP 15-Partner Workout
One partner works at a time
10 Single Arm DB Overhead Lunges (40/20)
10 Burpees
5 Power Cleans (135/95)

Out of Town WOD

50 Pushups
50 Squats
50 Lunges
50 Box/Bench Jumps
50 Situps
50 Leg Raises
50 Pushups

5/20/13

Lieven@Crossfit — Sun, 19 May 2013 23:36:57 +0000

Article of the day: Randomization- Forging Mediocre Fitness

“WOD”

LIFT
Back Squat
3-3-3-3

CONDITIONING
Tabata
Overhead Lunges (45/25)
Burpees
Pullups
Kettlebell Swings (52/35)

Out of Town WOD

10 rounds
5 push ups
10 Bench/chair dips
15 squats

5/17/13

Lieven@Crossfit — Fri, 17 May 2013 01:00:59 +0000

Video of the Day: Hipster Olympics
(Alternative functional fitness training)

Today are our “MeatUp” Happy Hours!!
Join us this afternoon, for Meat & Fun

Metro Center 7pm; At the location or meet at the gym at 6:30 and a group will walk over together
Location: Hill Country’s Backyard BBQ (outdoors, music + BBQ)

Bethesda 6:30pm;
Location: Smoke BBQ, 4858 Cordell. Drink and food specials just for our group

“WOD”

LIFT
Barbell Lunges (each leg) or Pendeley Rows
5-5-5-5-5

CONDITIONING
3 Rounds
30 Squats
15 Pullups
7 Hang Power Cleans (115/75)

Out of Town WOD

4 Rounds
10 Squats
10 Jump Squats
10 Reverse Burpees
10 Lunges
10 Jumping Lunges

5/16/13

Lieven@Crossfit — Thu, 16 May 2013 01:00:22 +0000

Recipe of the Day: Caramel Apple Donuts

Join us tomorrow for our “MeatUp” Happy Hours!

Metro Center 7pm; At the location or meet at the gym at 6:30 and a group will walk over together
Location: Hill Country’s Backyard BBQ (outdoors, music + BBQ)

Bethesda 6:30pm;
Location: Smoke BBQ, 4858 Cordell. Drink and food specials just for our group

“WOD”

LIFT
Pendeley Rows or Back Squat
5-5-5-5-5

CONDITIONING
5 Rounds
10 Lunges (115/75)
10 Push Presses (115/75)
10 Toes to Bars

Out of Town WOD

10 Rounds
10 Jumping Lunges
10 Pushups
10 Hollow Rocks

5/15/13

Lieven@Crossfit — Wed, 15 May 2013 01:00:23 +0000

Only two more days until our “MeatUp” Happy Hours!

Metro Center 7pm; At the location or meet at the gym at 6:30 and a group will walk over together
Location: Hill Country’s Backyard BBQ (outdoors, music + BBQ)

Bethesda 6:30pm;
Location: Smoke BBQ, 4858 Cordell. Drink and food specials just for our group

“WOD”

LIFT
Back Squat or Strict Press
5-5-5-5-5

CONDITIONING
AMRAP 12
3 Snatch Grip Deadlifts (95/65)
3 Power Snatches (95/65)
3 Overhead Squats (95/65)

Out of Town WOD

500 Jumping Jacks
After every 50 (including the last 50) stop and do 5 Burpees

5/14/13

Lieven@Crossfit — Tue, 14 May 2013 01:00:14 +0000

Article of the Day: Racing and the Importance of Setting Goals

Dual Members “MeatUp” Happy Hours this Friday!

Metro Center 7pm; At the location or meet at the gym at 6:30 and a group will walk over together
Location: Hill Country’s Backyard BBQ (outdoors, music + BBQ)

Bethesda 6:30pm;
Location: Smoke BBQ, 4858 Cordell. Drink and food specials just for our group

“WOD”

LIFT
Strict Press or Deadlift
5-5-5-5-5

CONDITIONING
4 rounds
1 min Toes to Bar
1 min Sit ups
1 min Power Cleans (95/65)
1 min Row (calories)
Rest 1 min.

Out of Town WOD

4 rounds
1 min Sit ups
1 min Leg Raises
1 min Lunges
1 min Burpees
Rest 1 min.

5/13/13

Lieven@Crossfit — Mon, 13 May 2013 02:49:13 +0000

Video of the Day: Watch The Video That Coca-Cola And McDonald’s Hope You Never See

Dual Members “MeatUp” Happy Hours this Friday!

Metro Center 7pm; At the location or meet at the gym at 6:30 and a group will walk over together
Location: Hill Country’s Backyard BBQ (outdoors, music + BBQ)

Bethesda 6:30pm;
Location: Smoke BBQ, 4858 Cordell. Drink and food specials just for our group

“WOD”

LIFT
Deadlift
5-5-5-5-5

CONDITIONING
Complete as many Deadhang Pullups as you can in 12 minutes
but, Every minute on the minute you must complete
5 Burpees
10 Squats

Out of Town WOD

AMRAP 12
30 Squats
20 Situps
10 Pushups

5/10/13

Lieven@Crossfit — Fri, 10 May 2013 01:00:32 +0000

Article of the Day: Guys! Know the Style Pyramid
(If, you’re going through the effort to look good naked, make sure you look good dressed too…)

Next week, all week, is Bring a friend to Metro Center week. Share your secret to results with your friends.

Don’t forget to come to Yoga in Crossfit Bethesda, Sundays at 10am. Free for members

“WOD”

SKILL
Open Skill work

CONDITIONING
“Rahoi”
AMRAP 12
12 Box Jumps (24/20)
6 Thrusters (95/65)
6 Bar Facing Burpees

Out of Town WOD

AMRAP 15
12 Box/bench Jumps
6 Burpees
Run 200m

5/9/13

Lieven@Crossfit — Thu, 09 May 2013 01:00:19 +0000

Recipe of the Day: Blueberry French Toast Casserole

It’s Bring a friend week in Rockville!! Share the experience with friends and co-workers in Rockville all week
Next week is bring a friend week in Metro Center!

YOGA: Sundays, 10am at Crossfit Bethesda. Free for members so no reason not to come try it out.

“WOD”

SKILL
Open Skill Work

CONDITIONING
“Fight Gone Bad’ish”
3 Rounds: 1 min at each station
Wall-ball (20/14)
Power Clean (75/55)
Box Jump
Push-press(75/55)
Row (Calories)
Rest 1 min.

Out of Town WOD

4 Rounds: 1 min at each station
Squats
Hollow Rocks
Box/Bench Jumps
Burpees
Rest 1 min.

5/8/13

Lieven@Crossfit — Wed, 08 May 2013 01:00:01 +0000

Article of the Day: Fit Celebrities who Swear by CrossFit

YOGA: Sundays, 10am at Crossfit Bethesda. Free for members so no reason not to come try it out.

“WOD”

SKILL
Open Gym

CONDITIONING
“Fran”
21-15-9
Thrusters (95/65)
Pullups

Out of Town WOD

100 Burpees for time