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Tex | 08.04.2012
“Blessed are the flexible, for they shall not be bent out of shape.”
Announcements:
No 6:15 and 7:15am Classes!
Max Out Monday will be at 8pm tonight, and Coach Cali will be testing Max Reps Deadlifts at 1.5x Body Weight! Get some!
SWOD:
Find Max Distance Broad Jump
Power Clean 3 RM
DWOD:
Partner Up
Perform as Many Rounds as Possible for 12 minutes of:
Resistance Band Runs, court length
*Partners switch at each end of the court, score is the total number of resistance sprints for each pairing at the end of 12 minutes.
Post loads and sprints completed to comments.
———————————————————————–
Thank you for those who came out to Yoga on the National Mall this past Saturday! Tons of fun, and lots of lululemon. We have some big happenings in our community over the next two weeks that I am excited to share with you.
April 14-15th- Mid Atlantic Affiliate Team Challenge- Held on Saturday and Sunday, April 14th and 15th, 2012 at CrossFit BWI in Glen Burnie, Maryland. This should be a great event to spectate and support our crew. 3 workouts will be held on Saturday and 2 on Sunday. Beginning at 8am on Saturday, Cali, Devon, Lauren T., JP, the worst greatest yogi (above), and Eric will be competing against 29 other teams from the region for a top prize of $3000 cash. Reebok will also be giving away a ‘True Grit’ award for the team with the most glitter…kidding. The award is for the affiliate that most embodies CrossFit. Having a sea of SEXY Friday Purple certainly embodies CrossFit in my mind, so come out and support ours and CrossFit DC’s teams!
April 16th- Paleo Challenge Kick off. Weighing and Measuring will begin at 6-6:30pm for names A-M, 6:30-7:30pm Discussion, N-Z weigh ins and measurements.
April 18th- CrossFit Dupont’s Birthday! We may act 4, but we’re turning 1.
April 21st- We are honored to play host to the Capitol City Olympic Weightlifting Championships. This is an amazing opportunity to see some incredible athletes compete in the sport of olympic lifting. CrossFit Dupont and DC are sending several athletes, so come on in and cheer us on!
April 21st- CrossFit Dupont 1 year Anniversary Party! Post Cap City Open, Buffalo Billards in Dupont Circle. Do it!
12 Responses to Max Out Monday 4/9/2012 WOD
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The “worst greatest yogi” calls this asana Sexy Friday Dog: you’re a beat behind everyone to draw maximum attention to yourself and you always know where the camera is.
SWOD:
Bench Press 8×3 @ 65% of 1 RM (45 secs rest
@225#
One Arm DB Rows 3 x max @ 48kg
10/9,10/8,10/9
DWOD:
Squat 5×5 – 90% of 5 RM
*Rest 5-7 minutes between efforts. During the rest complete the following:
1 20 yard Four Cone Drill – Right Side Start
1 20 yard Four Cone Drill – Left Side Start
320# for 2 sets. f(4 reps) on 2nd so dropped to 300# and continued to get my ass kicked.
Swod- 120
DWOD- 11.
This is the greatest picture of all time
Power Clean: 155
Broad Jump: 88″
DWOD: Made it through 6 before coming up a little lame with lingering hamstring injuries…frustrating.
Broad Jump: 82”
Power Clean: 145 3RM
9 Rounds of band sprints
Broad jumps: 66″ish
Cleans 3 RM: 95#
Resistance Band Sprints: TM says we did 9.
Broad Jump – 100.5″
Power Cleans – 245#
DWOD – 10
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