Tuesday – WOD

December 27, 2010

A. Bulgarian split squat, 1 x AMRAP @ 2/3 bodyweight, 3010; rest as needed between legs


Three rounds for time of:
75 double-unders
25 burpees

Credit where credit is due – conditioning work inspired by Potomac CrossFit. A nasty little combination from a solid facility. Post reps for each leg and time to comments.

Lee and Chris P. face off on the rings.

OPT Big Dawg Challenge #3 is Sunday, January 16th – register here. Also, a few changes to bring in the new year, including a new website, online/automated payments, and a 30-day Primal/Paleo challenge. Stay tuned…


Saturday – WOD

December 17, 2010

Kettlebell swing breathing ladder, 2/1.5 pood, 1 to 10 to 1

5:00 rest

Burpee breathing ladder, 1 to 10 to 1

Perform 1 rep, take 1 breath, perform 2 reps, take 2 breaths, and so on. Swings and burpees must be unbroken and as fast as possible. Post notes to comments.

Wednesday – WOD

December 7, 2010

Three rounds for time of:

25 kettlebell swings, overhead, 1.5/1 pood
25 burpees

Post time to comments.

Zak, Lauren, and Hal hang on during a static hold.


Saturday – WOD

November 19, 2010

Four sets, one starting every 6:00 of:

10 power cleans, 155/105 lbs.
10 box jumps, 30/24″
10 kettlebell squat cleans, 2/1.5 pood
10 burpees, 12″ jump

Post results to comments.

Yoga at 4:30 on Sunday.


Tuesday – WOD

November 1, 2010

5 rounds of:

1:00 burpees
1:00 double-unders
3:00 active recovery

Post total reps to comments.


Friday – WOD

October 21, 2010

A. Back squat, 5-5-5 deload
B. On a 10:00 running clock, run 800m; in the remainder of the time, perform as many rounds as possible of 10 thrusters @ 95/65 lbs. and 10 burpees

Post rounds completed in B to comments. Yoga at 5:00 on Sunday.


Monday – WOD

September 26, 2010

Part 1:
Deadlift, 5-5-5 (no extra reps); perform a round of the Burgener warm-up after each set

Part 2:
15-12-9-6-3 of:
Kettlebell swings, 2/1.5 pood

Post time for Part 2 to comments.

Heather flies through a set of pull-ups during the OPT Big Dawg Challenge.