Announcements

Grass Fed Beef Order: We are placing another order for Ground Beef through Hedgeapple Farms! Order by 9/7 to get your quality, delicious beef! Delivered on the 9/8 to Nebel St. Email Dr. Barao for orders: sbarao@marylandcattle.org

Tough Temple CrossFit – CrossFit WOD

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Weightlifting

Snatch Deadlift + Power Snatch + Hang Snatch + Overhead Squat (10 min EMOM)

Start at 60-65% of max Snatch; if able, increase weight in small amounts (5-10lb) after 4th and/or 7th sets, but do not approach failure

Metcon

You’re counting,right ? (3 Rounds for reps)

Every 30 Sec for 30 Min

Partner workout. One partner works at a time. You switch work/rest every round. Score is total number of reps per movement for both partners combined.

1) Rounds 1-10*

Wall balls 20/14

2) Rounds 11-20

Russian KB swings 53/35

3) Rounds 21-30

Pull-ups

* 10 rounds per partner.

Announcements

Grass Fed Beef Order: We are placing another order for Ground Beef through Hedgeapple Farms! Order by 9/7 to get your quality, delicious beef! Delivered on the 9/8 to Nebel St. Email Dr. Barao for orders: sbarao@marylandcattle.org

CrossFit Bethesda – CrossFit WOD

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Weightlifting

Snatch Deadlift + Power Snatch + Hang Snatch + Overhead Squat (10 min EMOM)

Start at 60-65% of max Snatch; if able, increase weight in small amounts (5-10lb) after 4th and/or 7th sets, but do not approach failure

Metcon

Time to Clean Up (Time)

Partner WOD:

Rx – 50 Squat Cleans for Time 135/95lb

*partner must be holding Handstand

Performance – 185/135lb

*partner must be holding ring support on high rings

Announcements

Grass Fed Beef Order: We are placing another order for Ground Beef through Hedgeapple Farms! Order by 9/7 to get your quality, delicious beef! Delivered on the 9/8 to Nebel St. Email Dr. Barao for orders: sbarao@marylandcattle.org

Tough Temple CrossFit – CrossFit WOD

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Accessory Work

A: Single Arm Kettlebell Press (3×5-8 reps, each arm)

B: Single Arm Kettlebell Row (3×5-8 reps, each arm)

C: Front Rack Step Ups (3×5-8 reps, each leg)

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

Announcements

Grass Fed Beef Order: We are placing another order for Ground Beef through Hedgeapple Farms! Order by 9/7 to get your quality, delicious beef! Delivered on the 9/8 to Nebel St. Email Dr. Barao for orders: sbarao@marylandcattle.org

CrossFit Bethesda – CrossFit WOD

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Accessory Work

A: Single Arm Kettlebell Press (4×10-15 reps, each arm)

B: Single Arm Kettlebell Row (4×10-15 reps, each arm)

C: Front Rack Step Ups (4×10-15 reps, each leg)

Metcon

Humble Pie (Time)

For Time:

400m Run

50 Russian KB Swings (53/35lb)

30 Handstand Push Ups
rest 3 minutes

Knocked Down a Peg or Two (Time)

For Time:

400m Run

50 OHS (45/35lb)

30 Pull Ups

Announcements

Grass Fed Beef Order: We are placing another order for Ground Beef through Hedgeapple Farms! Order by 9/7 to get your quality, delicious beef! Delivered on the 9/8 to Nebel St. Email Dr. Barao for orders: sbarao@marylandcattle.org

Tough Temple CrossFit – CrossFit WOD

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Strength

Sumo Deadlift (10RM, 2x10x-10%)

Metcon

Haul! Haul! Haul! (AMRAP – Rounds and Reps)

AMRAP 10

15/12 cal row*

10 pull ups

5 deadlifts 225/175

1 rope climb

Performance

DL 275/225, LLRC

*stagger start by 90 sec if needed.

Announcements

Grass Fed Beef Order: We are placing another order for Ground Beef through Hedgeapple Farms! Order by 9/7 to get your quality, delicious beef! Delivered on the 9/8 to Nebel St. Email Dr. Barao for orders: sbarao@marylandcattle.org

CrossFit Bethesda – CrossFit WOD

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Strength

Sumo Deadlift (10RM, 2x10x-10%)

Metcon

Grand Opening Chipper! (Time)

For Time:

20 Thrusters (95/65lb)

30 Toes to Bar

40 Wall Balls

50 Sit Ups

40 Hand Release Push Ups

30 Box Jumps (24/20″)

20 Squat Cleans (95/65lb)
if class is crowded, stagger start so barbells can be shared

Announcements

Grass Fed Beef Order: We are placing another order for Ground Beef through Hedgeapple Farms! Order by the 22nd to get your quality, delicious beef! Delivered on the 24th to Nebel St. Email Dr. Barao for orders: sbarao@marylandcattle.org

Tough Temple CrossFit – CrossFit WOD

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Weightlifting

Clean+Front Squat+Push Press+Push Jerk+Split Jerk (10 min EMOM)

Start at 60-65% of max Clean and Jerk; if able, increase weight in small amounts (5-10lb) after 4th and/or 7th sets, but do not approach failure

Metcon

Feet Shuffle (Time)

3 Rounds for time

30 Double Unders

25 box jumps 24/20

20 in place lunges

15 toes-2-bar

10 burpees

Performance:

50 DU, 30/24″, 5 bar MU instead T2B

Announcements

Grass Fed Beef Order: We are placing another order for Ground Beef through Hedgeapple Farms! Order by the 22nd to get your quality, delicious beef! Delivered on the 24th to Nebel St. Email Dr. Barao for orders: sbarao@marylandcattle.org

CrossFit Bethesda – CrossFit WOD

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Weightlifting

Clean+Front Squat+Push Press+Push Jerk+Split Jerk (10 min EMOM)

Start at 60-65% of max Clean and Jerk; if able, increase weight in small amounts (5-10lb) after 4th and/or 7th sets, but do not approach failure

Metcon

Back to Basics (AMRAP – Rounds)

EMOM21:

Minute 1 – 12 Wall Balls

Minute 2 – 12 DB Snatches 35/25lb (Alternating)

Minute 3 – 12/10 Cal Row

Performance: 30/20lb Wall Balls, 50/35lb DBs

Announcements

Grass Fed Beef Order: We are placing another order for Ground Beef through Hedgeapple Farms! Order by the 22nd to get your quality, delicious beef! Delivered on the 24th to Nebel St. Email Dr. Barao for orders: sbarao@marylandcattle.org

Tough Temple CrossFit – CrossFit WOD

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Gymnastics

A: Dips (4×10-12 reps)

add weight, if able

B: Chin Ups (4×10-12 reps)

add weight, if able

P: Muscle-ups (5-8 sets of 1-5+ strict reps)

Start with sets and reps you know you can complete. On your last set, perform as many reps as possible.

Metcon

A walk in the Zoo (Time)

For Time*

1 Mile run

50 ft inchworm push up

50 ft bear crawl forward

50 ft bear crawl backward

50 feet long jumps

50 feet frog hops

50 burpees

*25 min time cap

Performance: box facing burpee box jump overs (24″/20″)
*2k row if raining. Still Rx.

Announcements

Grass Fed Beef Order: We are placing another order for Ground Beef through Hedgeapple Farms! Order by the 22nd to get your quality, delicious beef! Delivered on the 24th to Nebel St. Email Dr. Barao for orders: sbarao@marylandcattle.org

CrossFit Bethesda – CrossFit WOD

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Gymnastics

A: Dips (4×10-12 reps)

add weight, if able

B: Chin Ups (4×10-12 reps)

add weight, if able

P: Muscle-ups (5-8 sets of 1-5+ strict reps)

Start with sets and reps you know you can complete. On your last set, perform as many reps as possible.

Metcon

Empty the Clip (Time)

For Time:

3 Rounds:

12 DB Hang Power Cleans

8 Toes to Bar

-then-

30 Burpee Deadlifts

-then-

3 Rounds:

8 Handstand Push Ups

12 Overhead Lunges

Rx – 30/20lb DBs, Performance – 50/35lb DBs