Announcements

CROSSFIT BETHESDA QUARTERLY CLEANING PARTY
Sunday, June 25th, 12:30pm-4pm – please come help keep the Box clean!

Tough Temple CrossFit – CrossFit WOD

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Skill Work

A: Handstand Push-ups (4×6-12 reps, pick challenging progression)

Progressions:

– pike press from box

– wall walk to partial depth HSPU

– kick up to partial depth HSPU

– full depth HSPU

– stict HSPU

– deficit HSPU

B: GHD Situps (4×10-15 reps)

Metcon

Balls To The Wall 1 (Time)

100 Wall Balls for Time

*EMOM complete 5 Toes to Bar before continuing WBs

Announcements

CROSSFIT BETHESDA QUARTERLY CLEANING PARTY
Sunday, June 25th, 12:30pm-4pm – please come help keep the Box clean!

CrossFit Bethesda – CrossFit WOD

View Public Whiteboard

Skill Work

A: Handstand Push-ups (4×6-12 reps, pick challenging progression)

Progressions:

– pike press from box

– wall walk to partial depth HSPU

– kick up to partial depth HSPU

– full depth HSPU

– stict HSPU

– deficit HSPU

B: GHD Situps (4×10-15 reps)

Metcon

Jack in the Box (Time)

Rx – For Time

20 Burpees

-then-

3RFT

10 DB Thrusters (35/25lb)

10 Pistols

-then-

50 Double Unders

Performance – For Time

20 Burpee Deadlifts (50/35lb DBs)

-then-

3RFT

10 Thrusters (50/35lb)

10 Pistols

-then-

100 Double Unders

Announcements

CROSSFIT BETHESDA QUARTERLY CLEANING PARTY
Sunday, June 25th, 12:30pm-4pm – please come help keep the Box clean!

Tough Temple CrossFit – CrossFit WOD

View Public Whiteboard

Weightlifting

A: Bench Press (4×5, up 5lb from last week)

B: Pendlay Row (5×8 @challenging weight)

Metcon

Just a couplet (AMRAP – Rounds and Reps)

AMRAP8

30 DU

20 Alternating DB snatches 35/20

Performance:

50 DU

20 Alternating DB snatches 50/35

Announcements

CROSSFIT BETHESDA QUARTERLY CLEANING PARTY
Sunday, June 25th, 12:30pm-4pm – please come help keep the Box clean!

CrossFit Bethesda – CrossFit WOD

View Public Whiteboard

Weightlifting

A: Bench Press (4×5, up 5lb from last week)

B: Pendlay Row (4×8 @challenging weight)

Metcon

Quad Damn (Time)

3 Rounds for Time:

Run 400m

20 Wall Balls

100′ Overhead Lunge w/ Plate (45/25lb)

Performance – 30/20lb Wall Balls, KB Front Rack Lunges w/ Two 53/35lb

Announcements

CROSSFIT BETHESDA QUARTERLY CLEANING PARTY
Sunday, June 25th, 12:30pm-4pm – please come help keep the Box clean!

Tough Temple CrossFit – CrossFit WOD

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Russian Squat Routine

Back Squat (6×2 @80%)

Metcon

Metcon (Time)

For Time:

400 m run

20 Deadlifts 155/125

400 m run

20 Barbell push ups

400 m run

20 pull ups

400 m run

20 Bastards

Performance:

400 m run

20 Deadlifts 255/185

400 m run

20 Barbell push ups

400 m run

10 Bar MU

400 m run

20 Bar facing burpees

Announcements

CROSSFIT BETHESDA QUARTERLY CLEANING PARTY
Sunday, June 25th, 12:30pm-4pm – please come help keep the Box clean!

CrossFit Bethesda – CrossFit WOD

View Public Whiteboard

Russian Squat Routine

Back Squat (6×2 @80%)

Metcon

Buck Furpees (Time)

100 Burpees for Time, EMOM complete 5 Toes to Bar

Announcements

CROSSFIT BETHESDA QUARTERLY CLEANING PARTY
Sunday, June 25th, 12:30pm-4pm – please come help keep the Box clean!

Tough Temple CrossFit – CrossFit WOD

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Skill Work

Power Clean + Push Jerk (touch and go, work up to heavy set of 8)

Metcon

FGB-ish (AMRAP – Reps)

3 Rounds for Reps

1 min push press 45/35

1 min front squats 45/35

1 min ab matt sit ups

1 min push ups

1 min box jumps 24/20″*

1 min rest

Full hip extension on the box.

Announcements

CROSSFIT BETHESDA QUARTERLY CLEANING PARTY
Sunday, June 25th, 12:30pm-4pm – please come help keep the Box clean!

CrossFit Bethesda – CrossFit WOD

View Public Whiteboard

Skill Work

Power Clean + Push Jerk (touch and go, work up to heavy set of 8)

Metcon

Minutes to Midnight (AMRAP – Rounds and Reps)

Rx – EMOM20

Evens – 1 Rope Climb, 8 Wall Balls

Odds – 5 Pull Ups, 8 KB Swings (53/35lb)

Performance – Legless, 2 MUs instead of Pull Ups, 70/53lb Swings

* if you fail before finishing 10 minutes, complete 800m Run with WB

Announcements

CROSSFIT BETHESDA QUARTERLY CLEANING PARTY
Sunday, June 25th, 12:30pm-4pm – please come help keep the Box clean!

Tough Temple CrossFit – CrossFit WOD

View Public Whiteboard

Weightlifting

3 Position Snatch (top down, work up to challenging weight)

Metcon

One step at a time (AMRAP – Rounds)

EMOM 16

Odds: 2 Bear complex* unbroken 95/65

Evens: 10 jumping lunges + 3 pull ups

Performance:

Odds: 3 Bear complex*unbroken 115/75

Evens: 8 Alternating pistols + 3 C2B pull ups

*Bear complex: POWER clean + Front squat+OH press+back squat+ behind the neck press. POWER clean must be without squat, the rest of the movements can be strung together.

Announcements

CROSSFIT BETHESDA QUARTERLY CLEANING PARTY
Sunday, June 25th, 12:30pm-4pm – please come help keep the Box clean!

CrossFit Bethesda – CrossFit WOD

View Public Whiteboard

Weightlifting

3 Position Snatch (top down, work up to challenging weight)

Metcon

Simple Devastation (3 Rounds for time)

3 Rounds, each for Time:

Row 300m

20 Box Jumps (24/20″)

10 Burpees

*rest equal time between rounds
larger classes can work in with a partner