Saturday (2019MAY18) – “Lazer Tag”

WOD: Teams of 4:”2019 Mid Atlantic CrossFit Challenge” TeamWOD #4: “Lazer Tag”20/15Cal. Ski Erg10x Deadlift (E:275/185#) (Rx:225/155#) (Sc:185/125#)20x Box Jump Overs (24/20”)10x Deadlift (E:275/185#) (Rx:225/155#) (Sc:185/125#)20/15Cal....

Wednesday (2019MAY15) – “Bipolar Helen”

Gymnastics:  Push Ups @ 3133 Tempo (5x5).  ADVANCED: Vs. Band with Good Positioning.    WOD:  “Bipolar Helen”  4 Rounds:  3AMRAP: 400M Run  21x KB Swings  12x Pull Ups Rest 2 Minutes Between Rounds.    If you complete the work for all 4 Rounds,...

Tuesday (2019MAY14) – WOD

WOD:  8AMRAP:  16x Wallballs (20/14#) 16x Step Ups (w/Wallball Overhead)   If you need to modify the Overhead hold, hold the Wallball in the front rack.    Core Stability:  Teams of 2: 3 Rounds: 30s Plank w/ Band (Each: R/R & L/L) 3x Break the Egg (8s Up...

Monday (2019MAY13) – WOD

Strength: DB Chinese Row @ 3133 Tempo (5x5).  Heavier than Last Week.    WOD:  5 Rounds:  15Cal. Row 15x Push Press (95/65#) 15x...