Announcements

Monster’s Ball is back! Reserve your spot in Wodify on the 28th at TTCF and checkout the workouts on Facebook: https://www.facebook.com/events/1342224119240143/?ti=as

Tough Temple CrossFit – CrossFit WOD

Strength

A: Deadlift (4×10 reps, TNG)

B: Handstand Push-ups (4xAMAP)

Metcon

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Announcements

Monster’s Ball is back! Reserve your spot in Wodify on the 28th at TTCF and checkout the workouts on Facebook: https://www.facebook.com/events/1342224119240143/?ti=as

CrossFit Bethesda – CrossFit WOD

Strength

A: Deadlift (4×10 reps, TNG)

B: Handstand Push-ups (4xAMAP)

Metcon

‘Til Death Do Us Part (AMRAP – Rounds and Reps)

In teams of 2 or 3, with a running clock, perform 1 rep of each movement during the first minute, 2 reps during the second minute, 3 reps the third minute, continuing until you can no longer complete the necessary number of reps within the allotted minute.

Synchro Plate Burpees*, 45/25

Synchro Plate Snatches, 45/25

Synchro Overhead Lunges – each leg, 45/25

*Burpee terminates with jump onto plate

There are no positional standards for synchronization, but all team members must be on the same rep.

Rowing Across the River Styx (Time)

Each team member must row 500m, while the other team member(s) perform a wall sit with a plate (45/25) held to the chest.
DO NOT SIT THE PLATE IN YOUR LAP!

Announcements

Monster’s Ball is back! Reserve your spot in Wodify on the 28th at TTCF and checkout the workouts on Facebook: https://www.facebook.com/events/1342224119240143/?ti=as

Tough Temple CrossFit – CrossFit WOD

Skill Work

Kipping Practice

Push-up Position

Squat Therapy

Metcon

Rx: Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
If you fail to complete a round within the alloted minute, complete the round, then rest through the end of the following minute. Score is total number of completed rounds, plus extraneous reps in the final round, if not completed.

P: Chelsea+ (AMRAP – Rounds and Reps)

Add 1 rep of each movement, per round, to Chelsea. If you successfully complete the workout, add an additional rep the next time you attempt the workout. Indicate your “+” number in your notes.
Only attempt this version of the workout if you have already completed “Chelsea” as Rx, or if you have a “Cindy” score greater than 22 rounds.

Sc: Mini Chelsea (AMRAP – Rounds and Reps)

30 min EMOM

3 Pull-ups

6 Push-ups

9 Squats

Announcements

Monster’s Ball is back! Reserve your spot in Wodify on the 28th at TTCF and checkout the workouts on Facebook: https://www.facebook.com/events/1342224119240143/?ti=as

CrossFit Bethesda – CrossFit WOD

Skill Work

Kipping Practice

Push-up Position

Squat Therapy

Metcon

Rx: Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
If you fail to complete a round within the alloted minute, complete the round, then rest through the end of the following minute. Score is total number of completed rounds, plus extraneous reps in the final round, if not completed.

P: Chelsea+ (AMRAP – Rounds and Reps)

Add 1 rep of each movement, per round, to Chelsea. If you successfully complete the workout, add an additional rep the next time you attempt the workout. Indicate your “+” number in your notes.
Only attempt this version of the workout if you have already completed “Chelsea” as Rx, or if you have a “Cindy” score greater than 22 rounds.

Sc: Mini Chelsea (AMRAP – Rounds and Reps)

30 min EMOM

3 Pull-ups

6 Push-ups

9 Squats

Announcements

Monster’s Ball is back! Reserve your spot in Wodify on the 28th at TTCF and checkout the workouts on Facebook: https://www.facebook.com/events/1342224119240143/?ti=as

Tough Temple CrossFit – CrossFit WOD

Weightlifting

Power Snatch + Hang Squat Snatch (Find max for complex)

Metcon

Lori (AMRAP – Reps)

Complete Tabata protocol for each of the following exercises:

Hang Power Snatch

Front Rack Lunges

Sumo Deadlift High Pull

Front Squats

Score is total number of reps completed. No rest between exercises. Complete all 8 rounds of one exercise before switching to next.

Announcements

Monster’s Ball is back! Reserve your spot in Wodify on the 28th at TTCF and checkout the workouts on Facebook: https://www.facebook.com/events/1342224119240143/?ti=as

CrossFit Bethesda – CrossFit WOD

Weightlifting

Power Snatch + Hang Squat Snatch (Find max for complex)

Metcon

Hamstrung (Time)

3 rounds:

5 Deadlifts, 275/185

12 American KB Swings, 53/35

400m run

P: 315/225, 70/53

Announcements

Monster’s Ball is back! Reserve your spot in Wodify on the 28th at TTCF and checkout the workouts on Facebook: https://www.facebook.com/events/1342224119240143/?ti=as

Tough Temple CrossFit – CrossFit WOD

Strength

A: Front Foot Elevated Split Squat (4×12 each leg, use DBs in suitcase position)

Two 45lb Plates under front foot, bring rear knee to Abmat

B: GHD Situps (4×10-20 reps)

Metcon

Grinder (Time)

For Time:

10 HSPU

20 Burpees

30 Wall Balls (20/14)

40 Push-ups

50 Double Unders

40 Push-ups

30 Wall Balls (20/14)

20 Burpees

10 HSPU

Performance:

10 Deficit HSPU (45 plates)

20 Burpees to 6-inch target

30 Wall Balls (20/14)

40 Ring Push-ups

100 Double Unders

40 Ring Push-ups

30 Wall Balls (20/14)

20 Burpees to 6-inch target

10 Deficit HSPU (45 plates)

Announcements

Monster’s Ball is back! Reserve your spot in Wodify on the 28th at TTCF and checkout the workouts on Facebook: https://www.facebook.com/events/1342224119240143/?ti=as

CrossFit Bethesda – CrossFit WOD

Strength

A: Front Foot Elevated Split Squat (4×12 each leg, use DBs in suitcase position)

Two 45lb Plates under front foot, bring rear knee to Abmat

B: GHD Situps (4×10-20 reps)

Metcon

Pinball Wizard (AMRAP – Reps)

15 min AMRAP:

4 Wall-ball, 20/14

10 Double Unders

1 Rope Climb

8 Wall-ball, 20/14

20 Double Unders

2 Rope Climbs

12 Wall-ball, 20/14

30 Double Unders

3 Rope Climbs

16 Wall-ball, 20/14

40 Double Unders

4 Rope Climbs

20 Wall-ball, 20/14

50 Double Unders

5 Rope Climbs

P: 30/20, LLRC

Tough Temple CrossFit – CrossFit WOD

Weightlifting

Power Clean (Find new 1RM!)

Metcon

Metcon (5 Rounds for reps)

5 rounds. 90 secs to complete:

6 KB Weighted Step-ups (35/26)

8 KB Squat cleans (35/26)

*KB Ground-to-Overhead (35/26)

Rest 1 min

*Score is only G2OH

Performance: (53/35)

CrossFit Bethesda – CrossFit WOD

Weightlifting

Power Clean (Find new 1RM!)

Metcon

Leave In Conditioner (AMRAP – Rounds)

21 min EMOM

1st min: 7 Burpee Box Jumps, 24/20″

2nd min: 7 T2B + 7 Russian Swings, 53/35lb

3rd min: Row 12/10 Cal

P: 30/24″, 70/53lb, 15/12 Cal