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Est.2010
CrossFit Williamsburg Blog



Information for Drop-ins

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We LOVE out-of-town guests at CrossFit Williamsburg.


Below are a list of expectations for drop-ins.

  • You must be an experienced CrossFit athlete that currently trains at a CrossFit affiliate (or has completed an On Ramp/101 program at a CrossFit affiliate).
  • You can participate in one of our classes, work privately with one of our coaches, or we offer OPEN GYM hours.
  • You need to create a profile and make a reservation online for the class that you plan to attend. Please do not show up unannounced.

Thank you and welcome!
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Sunday, February 1st, 2015

Met-Con
"SwoleFest"
A Partner WOD
20 min AMRAP:
Partner A: 10 - HSPU
Partner B: 2 - Rope Climbs
Partners switch
*Score = Total Reps

Quote of the Day: "Don't look back, your not going that way."

Video of the Day: Dave Castro on the Individual Competition

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Saturday, January 31st, 2015

Met-Con
"Wolf in Sheep's Clothing"
3 rounds for time:
75 - Double Unders
50 - Air Squats
25 - Kcal row

Quote of the Day: "If you wake up deciding what you are going to give versus what you are going to get, you become a more successful person."

Video of the Day: Scott Panchik and Noah Olsen on Workout 150128

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Friday, January 30th, 2105

Strength
Hang Snatch 1-1-1-1-1
Hang Clean & Jerk 1-1-1-1-1
*Score = Total Poundage

Met-Con
"Bergeron Beep Test"
EMOM for as long as possible:
7 - Thrusters (75/55)
7 - Pull-ups
7 - Burpees
*Score = Total Rounds + Reps

Quote of the Day: "The measure of who we are is what we do with what we have." - Vince Lombardi

Video of the Day: CrossFit Games Regionals 2012 - How the Elite Warm-up

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Thursday, January 29th, 2015

Strength
Back Squat 10-5-3-1
*Score = Total Poundage

Met-Con
"The Air Assault Bike Challenge"
For time:
50kcals

Quote of the Day: "The will to win, the desire to succeed, the urge to reach your full potential... these are the keys that will unlock the door to personal excellence." - Confucius

Video of the Day: Road to the Arnold - Mike Burke, Strongman

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Wednesday, January 28th, 2015

Strength
Bench Press 10-5-3-1
*Score = Total Poundage

Met-Con
"Nurse Ivonne"
12 min AMRAP:
(odd): DB Hang Clean & Jerk (50/30 recommended)
(even): Box Jumps (24'/20")
*Score = Total Reps

Quote of the Day: Overthinking: the art of creating problems that don't exist. See Also: WORRY.

Video of the Day: It's time

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Tuesday, January 27th, 2015

Strength
OH Squat 10-5-3-1
*Score = Total Poundage

Met-Con
"The Anesthesiologist"
For time:
21-15-9
Squat Snatch (95/65)
Burpee Bar Hops

Quote of the Day: "The problem is not the problem; the problem is your attitude about the problem."

Video of the Day: Chad Vaughn Coaches Kayla Baumgardner on the Overhead Squat

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Monday, January 26th, 2015

Strength
Deadlift 10-5-3-1
*Score = Total Poundage

Met-Con
"Under the Knife"
10 min AMRAP:
15 - Front Squat (95/65)
15 - Push-ups
15 - Pull-ups
*Score = Total Reps

Quotes of the Day: "People too weak to follow their own dreams will always find a way to discourage yours."

Video of the Day: "Fran" throw back video to the good ol days

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Sunday, January 25th, 2015

Met-Con
"The Marmonville 500"
A Partner WOD
For time:
  • 100 kcal row
  • 100 - Ab Mat Sit-ups
  • 100 - Push-ups
  • 100 - KB Swings (2/1.5)
  • 100 - Double Unders

Quote of the Day: "The only way to prove that your a good sport is to lose." - Ernie Banks (R.I.P)

Video of the Day: Less is More

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Saturday, January 24th, 2015

"Happy 2nd Birthday, Maddox!

Met-Con
2012 Regional WOD Event #4
For time:
50 - Back Squat (135/95)
40 - Pull-ups
30 - Shoulder-to-Overhead (135/95)
50 - Front Squat (85/65)
40 - Pull-ups
30 - Shoulder-to-Overhead (85/65)
50 - OH Squat (65/45)
40 - Pull-ups
30 - Shoulder-to-Overhead (65/45)

Quote of the Day: "When your good at something, you'll tell everyone. When your great at something, they'll tell you." - Walter Payton

Video of the Day: "I'm doing the Open"


Sign up for the OPEN!!! Its going to be an amazing open season this year. Get excited!

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Lord knows we got some folks that need to read this...

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