Announcements

-Tough Temple Kids starting this January at Nebel St! https://drive.google.com/file/d/15g16AMOziOoHwaiF4wcbnKTHbKxHB310/view?usp=drivesdk

CrossFit Bethesda – CrossFit WOD

Accessory Work

A: Heel Drops (5×5 Increase height from previous week.Note height)

B: Strict Pull Ups (4×3 @ Increased intensity from previous week)

P: Weighted Pull-ups (4×3 @ +5-10 lbs. from previous week)

Metcon

3 Wise Men (3 Rounds for time)

RKC Snatch Test

100 KB Snatches for Time – 53/35lb

5 Minute Cap, rest 3 Minutes

30 Burpees Box Jumps for Time – 24/20″

5 Minute Time Cap, rest 3 Minutes

100 Goblet Squats for Time – 53/35lb

5 Minute Time Cap

Announcements

-Tough Temple Kids starting this January at Nebel St! https://drive.google.com/file/d/15g16AMOziOoHwaiF4wcbnKTHbKxHB310/view?usp=drivesdk

Tough Temple CrossFit – CrossFit WOD

Accessory Work

A: Heel Drops (5×5 Increase height from previous week.Note height)

B: Strict Pull Ups (4×3 @ Increased intensity from previous week)

P: Weighted Pull-ups (4×3 @ +5-10 lbs. from previous week)

Metcon

8 Crazy Nights (Time)

Reps are performed like the 12 Days of Christmas Song, with one 35/25lb. Kettlebell.

1 Reverse Turkish Get-Up*

2 Kettlebell Thrusters (per side)

3 Long Cycle Cleans (per side)

4 Strict Pull-ups

5 1-Arm Kettlebell Swings (per side)

6 1-Arm Push Presses (per side)

7 Kettlebell Snatches (per side)

8 Kettlebell Step-ups 24/20 (per side)

Performance: 52/35 lbs.

*Reverse TGUs start from the top/standing position and end in the top position. Note: you may use the end of one movement to transition to the next (e.g. the end of your last Thruster is the top position for the TGU)
Happy Hanukkah!!

Announcements

-Tough Temple Kids starting this January at Nebel St! https://drive.google.com/file/d/15g16AMOziOoHwaiF4wcbnKTHbKxHB310/view?usp=drivesdk

CrossFit Bethesda – 6 Week Foundations Program

Warm-up

400m Run

Hip Mobility

Shoulder Activation

Strength

Back Squat (Work up to a heavy set of 3 reps)

Skill Work

Rope Climbs

Metcon

Metcon (AMRAP – Reps)

15 minute AMRAP

800m Run

-then-

3-6-9-12-15…

Pull-ups

Box Jumps, 24/20

Wall-ball, 20/14


Announcements

-Tough Temple Kids starting this January at Nebel St! https://drive.google.com/file/d/15g16AMOziOoHwaiF4wcbnKTHbKxHB310/view?usp=drivesdk

CrossFit Bethesda – CrossFit WOD

Olympic Lifting

Paused Overhead Squat (5×3 @ 80% + 5-10 lbs.)

Metcon

Oh That Tabata (4 Rounds for reps)

Tabata Mash Up:

– Hang Power Cleans

– Sit Ups

– Shoulder to Overheads

– Air Squats

*alternate exercises each 20 second work period. 8 total rounds will be completed. Score is LOWEST NUMBER of reps for each individual exercise in any 20 second work period.

Rx – 65/95lb, Performance – 135/95lb

Announcements

-Tough Temple Kids starting this January at Nebel St! https://drive.google.com/file/d/15g16AMOziOoHwaiF4wcbnKTHbKxHB310/view?usp=drivesdk

Tough Temple CrossFit – CrossFit WOD

Olympic Lifting

Paused Overhead Squat (5×3 @ 80% + 5-10 lbs.)

Metcon

Metcon (Time)

For Time:

Buy-in: 50 Wall Ball (20/14)

3 Rounds-

20 KB Snatches (35/26)

10 V-ups

20 Jump Lunges

Cash-out: 100 Double Unders

Performance:

Buy-in: 75 Wall Ball (20/14)

3 Rounds-

20 KB Snatches (53/35)

10 Overhead Weighted Sit-ups (53/35)

20 Front Rack Lunges (53/35)

Cash-out: 200 Double Unders

Announcements

-Tough Temple Kids starting this January at Nebel St! https://drive.google.com/file/d/15g16AMOziOoHwaiF4wcbnKTHbKxHB310/view?usp=drivesdk

CrossFit Bethesda – CrossFit WOD

Weightlifting

Front Rack Lunge (5×10 @80%)

Metcon

Trust Fall (Partner) (Time)

With your partner, complete 10 Rounds:

30 Russian KB Swings

20 Wall Balls

10 Burpees

*must complete full round before switching, partner B runs 200m at the beginning of each round

Announcements

-Tough Temple Kids starting this January at Nebel St! https://drive.google.com/file/d/15g16AMOziOoHwaiF4wcbnKTHbKxHB310/view?usp=drivesdk

Tough Temple CrossFit – CrossFit WOD

Weightlifting

Front Rack Lunge (5×10 @ 80%)

Metcon

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Announcements

-Tough Temple Kids starting this January at Nebel St! https://drive.google.com/file/d/15g16AMOziOoHwaiF4wcbnKTHbKxHB310/view?usp=drivesdk

CrossFit Bethesda – CrossFit WOD

Accessory Work

A: Good Mornings (5×8 @ challenging weight)

B: Split Stance Band Warding (4×6 each direction AND leg forward)

Similar to a Pallof Press, only in a split stance.

Metcon

Cry Uncle (Time)

Row 2500m w/ Partner

*partner must complete 1 Man Maker, then hold Handstand before their partner begins rowing. Man Maker is 2 Renegade Rows, 1 Push Up, 1 Squat Clean Thruster, 2 OH Lunges

Rx – 35/25lb, Peformance – 50/35lb, 3000m Row

Announcements

-Tough Temple Kids starting this January at Nebel St! https://drive.google.com/file/d/15g16AMOziOoHwaiF4wcbnKTHbKxHB310/view?usp=drivesdk

CrossFit Bethesda – 6 Week Foundations Program

Warm-up

Rowing Drills

Hip Mobility

Shoulder Activation

Kip Swings

Skill Work

Kipping Pull-ups

Cleans

Weightlifting

Clean (Work up to a heavy single)

Metcon

Metcon (Time)

15-12-9-6-3

Deadlift, 185/125

Wall-ball, 20/14

Toes 2 Bar

Announcements

-Tough Temple Kids starting this January at Nebel St! https://drive.google.com/file/d/15g16AMOziOoHwaiF4wcbnKTHbKxHB310/view?usp=drivesdk

Tough Temple CrossFit – CrossFit WOD

Accessory Work

A: Good Mornings (5×12 @ previous week (challenging weight))

B: Split Stance Band Warding (4×6 each direction AND leg forward)

Similar to a Pallof Press, only in a split stance.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

5 HSPU

10 Box Jumps (24″/20″)

Performance: Def. HSPU, (30″/24″)
Rest 3 min, then:

Metcon (AMRAP – Rounds and Reps)

AMRAP 6

5 Ring Dips

10 Goblet Squats (53/35)

Performance:

5 Ring MU

10 Double KB squat (44/26)