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…


Wednesday – WOD

November 30, 2010

Five rounds for time of:

15 box jumps, 24/20″
20 kettlebell swings, 1.5/1 pood
25 double-unders

Post time to comments.

Nate grinds through a log C&J and Farmer's walk medley.

Saturday – WOD

November 5, 2010

Three rounds for time of:

35 double-unders
25 push-ups, hand release from floor at bottom
15 pull-ups, chest-to-bar

Post time to comments.

Rodney hits triple extension with an ideal layback during a clean pull.

Register here for the second of three OPT Big Dawg Challenges, held at Cincinnati Strength & Conditioning/CrossFit Nasti on Saturday, November 13th.

Yoga will be at 4:00 tomorrow.

Tuesday – WOD

November 1, 2010

5 rounds of:

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

Post total reps to comments.

Saturday – WOD

October 22, 2010

A. Power clean, build to the heaviest single possible in 8:00
B. In 12:00, complete as many rounds as possible of 10 pull-ups, 20 kettlebell swings @ 1.5/1 pood, and 30 double-unders

The entire workout is to be performed on a running 20:00 clock. Post load and rounds to comments. Yoga at 5:00 on Sunday.

Lindsey achieves the vertical torso required during a burpee.

Tuesday – WOD

October 18, 2010

A. Snatch-grip deadlift + hang power snatch + overhead squat; build up to the heaviest set of 1.1.1 possible in exactly 10:00
B. “Rhiannon”, as many double-unders as possible in exactly 10:00

The entire workout is to be performed on a running 20:00 clock. Post heaviest successful load for the complex and total number of double-unders to comments.

Saturday – WOD

October 1, 2010

Complete as many rounds as possible in 10:00 of:

6 squat cleans, 120/80 lbs.
12 pull-ups
24 double-unders

If your front squat is still a work in progress, perform power cleans. Post reps performed to comments.

SCHEDULE UPDATE: We will open today a 10:00 am class, as well as on Sunday at 5:00 pm for our first yoga class.