CrossFit Bethesda, Tough Temple CrossFit – CrossFit WOD

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Metcon

Triple 3 (Time)

For Time

3000m Row

300 Double Unders

3 Mile Run

Rx – Split work evenly between two partners, cannot move to next exercise until both partners are done. Rower is shared, one person works at a time, run is done together, both partners run 1.5 miles.

Performance – complete all the work individually

Tough Temple CrossFit – CrossFit WOD

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Weightlifting

Power Clean + Hang Clean + Front Squat + Split Jerk (work up to max, heavier than last week)

Metcon

What did I do wrong? (Time)

10 Rounds of:

Rx 35/20; R+ 50/35

5 DB Thruster

10 Burpee Deadlifts

CrossFit Bethesda – CrossFit WOD

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Announcements

Field Day Details HERE: https://www.facebook.com/events/1827108670874214/

Metcon

CFB Field Day! (Time)

Partner A: 100′ Farmers Carry, 10 KB Long Cycle, 100′ Farmers Carry

Partner B: 25 Burpees

*once completed, switch tasks and repeat

– then –

Partner A: 200′ Walking Lunges

Partner B: 75 Russian KB Swings

*once completed, switch tasks and repeat

– then –

Partner A: 100′ Wheelbarrow (Partner B holds feet)

Partner B: 100′ Wheelbarrow (Partner A holds feet)

– then –

Partner B: 200′ Walking Lunges

Partner A: 75 Russian KB Swings

*once completed, switch tasks and repeat

– then –

Partner B: 100′ Farmers Carry, 10 KB Long Cycle, 100′ Farmers Carry

Partner A: 25 Burpees

*once completed, switch tasks and repeat

Rx – 44/26lb, Performance – 53/35lb

CFB Field Day! (Time)

Partner A: 100′ Farmers Carry, 10 KB Long Cycle, 100′ Farmers Carry

Partner B: 25 Burpees

*once completed, switch tasks and repeat

– then –

Partner A: 200′ Walking Lunges

Partner B: 75 Russian KB Swings

*once completed, switch tasks and repeat

– then –

Partner A: 100′ Wheelbarrow (Partner B holds feet)

Partner B: 100′ Wheelbarrow (Partner A holds feet)

– then –

Partner B: 200′ Walking Lunges

Partner A: 75 Russian KB Swings

*once completed, switch tasks and repeat

– then –

Partner B: 100′ Farmers Carry, 10 KB Long Cycle, 100′ Farmers Carry

Partner A: 25 Burpees

*once completed, switch tasks and repeat

Rx – 44/26lb, Performance – 53/35lb

Announcements

-Barbell Fundamentals is BACK!
12:00-2:00pm on April 29-30 & May 6-7
$99 for members, $149 for nonmembers
Details here:
https://goo.gl/forms/7fxsw2seIidxZiVc2

Tough Temple CrossFit – CrossFit WOD

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Skill Work

A: Handstand Push-ups (4xME)

GET UPSIDE DOWN! Choose appropriate progression for your skill level:

– Pike Press from Box

– Partial Depth HSPU

– Full Depth HSPU Kipping

– Full Depth HSPU Strict

– Deficit HSPU Kipping

– Deficit HSPU Strict

B: GHD Situps (4×10-15)

Metcon

Ring the bell, please! (AMRAP – Rounds and Reps)

AMRAP 17

Rx: 35/26; R+ 53/44

30 Russin KB swings

20 KB Clean and Jerk

10 KB lunges (5/side)

4 Turkish get-ups

Announcements

-Barbell Fundamentals is BACK!
12:00-2:00pm on April 29-30 & May 6-7
$99 for members, $149 for nonmembers
Details here:
https://goo.gl/forms/7fxsw2seIidxZiVc2

CrossFit Bethesda – CrossFit WOD

View Public Whiteboard

Skill Work

A: Handstand Push-ups (4xME)

GET UPSIDE DOWN! Choose appropriate progression for your skill level:

– Pike Press from Box

– Partial Depth HSPU

– Full Depth HSPU Kipping

– Full Depth HSPU Strict

– Deficit HSPU Kipping

– Deficit HSPU Strict

B: GHD Situps (4×10-15)

Metcon

One Bar, Many Lifts (AMRAP – Rounds and Reps)

Rx – 8 Minute AMRAP

1 Snatch (115/83lb)

2 Position Clean (115/83lb)

3 Push Jerk (115/83lb)

4 Burpee Deadlifts (115/83lb)

Performance – 8 Minute AMRAP

1 Snatch (155/103lb)

2 Position Clean (155/103lb)

3 Push Jerk (155/103lb)

4 Burpee Deadlifts (155/103lb)

Announcements

-Barbell Fundamentals is BACK!
12:00-2:00pm on April 29-30 & May 6-7
$99 for members, $149 for nonmembers
Details here:
https://goo.gl/forms/7fxsw2seIidxZiVc2

-CFB Field Day THIS SATURDAY!
Join us for a 10AM WOD in the park at Stratton Park followed by a BBQ. We provide the meat, you provide the sides!
ALL SATURDAY CLASSES AT BETHESDA ARE CANCELLED (except Barbell Club and Foundations).
The park’s address is 9925 Harrogate Rd, Bethesda, MD 20817 – plenty of street parking!

Tough Temple CrossFit – CrossFit WOD

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Weightlifting

Snatch Balance + 2 Overhead Squats (work up to max set, heavier than last week)

Metcon

The Most Hateful Stuff (AMRAP – Rounds and Reps)

AMRAP 9

15 Overhead squats 75/55

15 Wall balls 20/14

15 burpees

Performance: Squat snatch, bar facing burpee

Announcements

-Barbell Fundamentals is BACK!
12:00-2:00pm on April 29-30 & May 6-7
$99 for members, $149 for nonmembers
Details here:
https://goo.gl/forms/7fxsw2seIidxZiVc2

-CFB Field Day THIS SATURDAY!
Join us for a 10AM WOD in the park at Stratton Park followed by a BBQ. We provide the meat, you provide the sides!
ALL SATURDAY CLASSES AT BETHESDA ARE CANCELLED (except Barbell Club and Foundations).
The park’s address is 9925 Harrogate Rd, Bethesda, MD 20817 – plenty of street parking!

CrossFit Bethesda – CrossFit WOD

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Weightlifting

Snatch Balance + 2 Overhead Squats (work up to max set, heavier than last week)

Metcon

Geo’s Bday Surprise (AMRAP – Reps)

AMRAP12- 50 Double Under Buy In, then:

AMRAP of KB Complex:

– Single Arm Swing

– Clean

– Thruster

– Snatch

Rx – 53/35lb

*must alternate sides after each repetition of KB Complex. AFTER 8 REPS, you must complete 20 Double Unders before continuing. Score is total number of KB Complex reps completed

Announcements

-Barbell Fundamentals is BACK!
12:00-2:00pm on April 29-30 & May 6-7
$99 for members, $149 for nonmembers
Details here:
https://goo.gl/forms/7fxsw2seIidxZiVc2

-CFB Field Day THIS SATURDAY!
Join us for a 10AM WOD in the park at Stratton Park followed by a BBQ. We provide the meat, you provide the sides!
ALL SATURDAY CLASSES AT BETHESDA ARE CANCELLED (except Barbell Club and Foundations).
The park’s address is 9925 Harrogate Rd, Bethesda, MD 20817 – plenty of street parking!

Tough Temple CrossFit – CrossFit WOD

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Weightlifting

A: Deficit Deadlift (5×5, 5-10lb heavier than last week)

B: Ring Push-ups (4×10-20 reps)

Metcon

Got Bodyweight? (Time)

Rx – For Time

20 Burpees

Run 400m

20 Pull Ups

Run 400m

20 Toes to Bar

Run 400m

20 Handstand Push Ups

Run 400m

20 Toes to Bar

Run 400m

20 Pull Ups

Run 400m

20 Burpees

Performance – For Time

20 Burpees

Run 400m

20 Chest to Bar Pull Ups

Run 400m

20 Toes to Bar

Run 400m

5 Muscle Ups

Run 400m

20 Toes to Bar

Run 400m

20 Chest to Bar Pull Ups

Run 400m

20 Burpees

Announcements

-Barbell Fundamentals is BACK!
12:00-2:00pm on April 29-30 & May 6-7
$99 for members, $149 for nonmembers
Details here:
https://goo.gl/forms/7fxsw2seIidxZiVc2

-CFB Field Day THIS SATURDAY!
Join us for a 10AM WOD in the park at Stratton Park followed by a BBQ. We provide the meat, you provide the sides!
ALL SATURDAY CLASSES AT BETHESDA ARE CANCELLED (except Barbell Club and Foundations).
The park’s address is 9925 Harrogate Rd, Bethesda, MD 20817 – plenty of street parking!

CrossFit Bethesda – CrossFit WOD

View Public Whiteboard

Weightlifting

A: Deficit Deadlift (5×5, 5-10lb heavier than last week)

B: Ring Push-ups (4×10-20 reps)

Metcon

Humble Pie (Time)

For Time:

400m Run

50 Russian KB Swings (53/35lb)

30 Handstand Push Ups
rest 3 minutes

No Frills, Just Fitness (Time)

For Time:

Run 800m

30 Box Jumps (24/20″)

20 Burpees

Announcements

-Barbell Fundamentals is BACK!
12:00-2:00pm on April 29-30 & May 6-7
$99 for members, $149 for nonmembers
Details here:
https://goo.gl/forms/7fxsw2seIidxZiVc2

-Beef Order EXTENDED! Please place your orders with Hedgeapple Farm by the 27th so we can continue to receive our deal.
-CFB Field Day THIS SATURDAY!
Join us for a 10AM WOD in the park at Stratton Park followed by a BBQ. We provide the meat, you provide the sides!
ALL SATURDAY CLASSES AT BETHESDA ARE CANCELLED (except Barbell Club and Foundations).
The park’s address is 9925 Harrogate Rd, Bethesda, MD 20817 – plenty of street parking!

Tough Temple CrossFit – CrossFit WOD

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Weightlifting

A: 1 1/4 Back Squat (heavy triple, heavier than last week)

B: Strict Pull Ups (4xME, use band if needed to get at least 8 reps)

NO KIPPING!

Metcon

My friend the dumbbell (Time)

4 RFT. One Dumbell for all moevements

Rx 35/20; R+ 50/35

16 Alternating snatches

16 Alternating In place lunges

16 Alternating push presses

16 goblet squats

16 Alternating single leg deadlifts