Announcements

-Session 2 sign-ups open for Tough Temple Kids. Sign-up now: http://bit.ly/2saEcsX

Tough Temple CrossFit – CrossFit WOD

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Metcon

Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Hanging Knee Raises

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Crossfit Games Open 18.1 Masters (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-Bar

10 Dumbbell Hang C&J 35/20 lb

14/12-Cal Row

Announcements

-Session 2 sign-ups open for Tough Temple Kids. Sign-up now: http://bit.ly/2saEcsX

CrossFit Bethesda – CrossFit WOD

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Metcon

Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

8 Toes-to-bars

10 Dumbbell Hang C&J 50/35 lb

14/12-Cal Row

Gymnastics

Handstand Push-ups (4×6-10, pick appropriate progression)

HSPU Practice is optional AFTER 18.1 workout.

Progressions:

– Kipping practice

– Partial depth kipping

– full depth kipping

– full depth strict

Announcements

-Session 2 sign-ups open for Tough Temple Kids. Sign-up now: http://bit.ly/2saEcsX

Tough Temple CrossFit – CrossFit WOD

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Gymnastics

Handstand Push-ups (4×6-10, pick appropriate progression)

Progressions:

– Kipping practice

– Partial depth kipping

– full depth kipping

– full depth strict

Metcon

Oh You Fancy, Huh (AMRAP – Reps)

AMRAP 16

2-4-6-8-10…

Burpee Box Overs

V-ups

Ring Rows

Announcements

-Session 2 sign-ups open for Tough Temple Kids. Sign-up now: http://bit.ly/2saEcsX

CrossFit Bethesda – CrossFit WOD

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Barbell Cycling

Hang Clean (10 reps, heavier than last week, must squat)

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
Rest 5 minutes

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Announcements

-Session 2 sign-ups open for Tough Temple Kids. Sign-up now: http://bit.ly/2saEcsX
-New Grass Fed Beef orders available! Email Dr. Scott sbarao@marylandcattle.org by 4pm 2/23 to get your orders placed. Delivered to TT 3/1

CrossFit Bethesda – CrossFit WOD

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Metcon

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70#

22 Box jump, 24”

400m Run

22 Burpees

22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here

Announcements

-Session 2 sign-ups open for Tough Temple Kids. Sign-up now: http://bit.ly/2saEcsX
-New Grass Fed Beef orders available! Email Dr. Scott sbarao@marylandcattle.org by 4pm 2/23 to get your orders placed. Delivered to TT 3/1

Tough Temple CrossFit – CrossFit WOD

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Barbell Cycling

Hang Clean (10 reps, heavier than last week, must squat)

Metcon

Strong, Like Bull (3 Rounds for time)

3 Rounds for Time:

5 Deadlift (1.5x Bodyweight)

10 Strict Ring Dips

15 Back Squats (Bodyweight)

10 Strict Pull-ups

5 Barbell Roll-outs

3 min rest

*Make note of weights used

Announcements

-The Open is coming! Register: https://games.crossfit.com/open
-Session 2 sign-ups open for Tough Temple Kids. Sign-up now: http://bit.ly/2saEcsX
-New Grass Fed Beef orders available! Email Dr. Scott sbarao@marylandcattle.org by 4pm 2/23 to get your orders placed. Delivered to TT 3/1

Tough Temple CrossFit – CrossFit WOD

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Skill Work

Double-Unders (30 secs work, 30 secs rest x 6 rds)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

100′ KB Farmer’s Carry Left* (35/26)

10 KB Left-arm Long Cycle (35/26)

5 KB Left-arm OHS (35/26)

100′ KB Farmer’s Carry Right* (35/26)

10 KB Right-arm Long Cycle (35/26)

5 KB Right-arm OHS (35/26)

-rest 2 min,then-

For Time:

100 KB Swings (35/26)

Performance: (53/35)

Announcements

-The Open is coming! Register: https://games.crossfit.com/open
-Session 2 sign-ups open for Tough Temple Kids. Sign-up now: http://bit.ly/2saEcsX
-New Grass Fed Beef orders available! Email Dr. Scott sbarao@marylandcattle.org by 4pm 2/23 to get your orders placed. Delivered to TT 3/1

CrossFit Bethesda – CrossFit WOD

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Skill Work

Double-Unders (30 secs work, 30 secs rest x 6 rds)

Metcon

This One’s For Jenn (Time)

For Time:

Run 800m

– then 5 rounds –

5 Hang Power Cleans

5 Shoulder to Overheads

5 Push Ups

– then 4 rounds –

4 Hang Power Snatch

4 OHS

4 Pull Ups

– the 3 rounds –

3 Bear Complex

1 Rope Climb

Rx – 95/65lb, Performance – 135/95lb, C2B Pull Ups, Legless Rope Climbs

Announcements

-The Open is coming! Register: https://games.crossfit.com/open
-Session 2 sign-ups open for Tough Temple Kids. Sign-up now: http://bit.ly/2saEcsX
-New Grass Fed Beef orders available! Email Dr. Scott sbarao@marylandcattle.org by 4pm 2/23 to get your orders placed. Delivered to TT 3/1

Tough Temple CrossFit – CrossFit WOD

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Metcon

Carse (Time)

For Time:

21-18-15-12-9-6-3

Clean, 95#

Double-Unders

Deadlift, 185#

Box Jumps, 24″

Begin each round with a 50 meter Bear crawl.
In honor of U.S. Army Corporal Nathan B. Carse, 32, of Harrod, Ohio, died in Kandahar, Afghanistan, on February 8, 2011
To learn more about Carse click here

Announcements

-The Open is coming! Register: https://games.crossfit.com/open
-Session 2 sign-ups open for Tough Temple Kids. Sign-up now: http://bit.ly/2saEcsX
-New Grass Fed Beef orders available! Email Dr. Scott sbarao@marylandcattle.org by 4pm 2/23 to get your orders placed. Delivered to TT 3/1

CrossFit Bethesda – CrossFit WOD

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Gymnastics

Rx: Pull-ups (5×6-10, pick appropriate progression)

Progressions:

-Kip Swing

-Kipping pull up singles

-Kipping pull ups unbroken

-chest to bars

P: Muscle-ups (5×3-8, pick appropriate progression)

Progressions:

– strict with feet on floor

– strict with feet elevated

– strict on high rings

– kipping on high rings

Metcon

Man or Machine? (AMRAP – Rounds)

EMOM24

Minute 1: 10 DB Thrusters

Minute 2: 10 Box Jumps

Minute 3: 10 Burpee Deadlifts

Minute 4: 10 Shoulder Touches

Rx – 35/25lb, Performance – 50/35lb, 30/24″, 25′ Handstand Walks