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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!
DM






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Tuesday, September 1st, 2015

Strength
RDL 5-5-5
Deadlift 5-5-5
*Score = Heaviest Set of each movement

Met-Con
"Highly Flammable"
10 RFT:
100 yard shuttle run (50 and back)
10 - Burpees

Quote of the Day: "Expect problems and eat them for breakfast." - Alfred A. Montapert

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Monday, August31st, 2015

Strength
Strict Press 5-5-5
Push Press 3-3-3
Split Jerk 1-1-1
*Score = Heaviest Set of each movement

Met-Con
"Odd Karen"
For time:
150 - Wall Ball Shots (20/14) (10ft/9ft)
* Work on Karen on the odd minutes
*AMRAP pull-ups on the even minutes
*Score = Time on "Karen"/Reps of pull-ups

Quote of the Day: "We don't see things as they are, we see them as we are." - Anais Nin

Video of the Day: Split Jerk Intro with Coach B


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Sunday, August 30th, 2015

Congratulations to Marmon Muscle competitors for an awesome display at the Bloody Scrimmage on Saturday.  Audra took 2nd place in the Female Rx division, Kareem took 3rd in the Rx Male division and David took 1st in the Rx Male division.  Great job to CFHR for putting on another fun event....even better that we were on the beach and 100 yards from a bar! Pretty sweet. 

Met-Con
"The Throne"
A Partner WOD

For time:
5 rounds of:
10 - Power Snatch (95/65)
10 - OH Squat (95/65)

4 rounds of:
15 - Push Press (95/65)
15 - Back Squat (95/65)

3 rounds of:
20 - Power Clean (95/65)
20 - Front Squat (95/65)

2 rounds of:
25 - Box Jumps (24/20)
25 - Push-ups

1 round of:
30 - Kcals of Assault Air Bike
30 - Kcals on Rower

Quote of the Day: "Half the world is composed of people who have something to say and can't, and the other half who have nothing to say and keep on saying it." - Robert Frost



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Saturday, August 29th, 2015

Are you interested in improving your running? Join CrossFit Williamsburg for the fall session of their CrossFit Endurance program. The program starts on September 15th and runs through October 22nd. Classes will meet on Tuesday/Thursdays from 6:00-7:30pm at CrossFit Williamsburg. This program is a great supplement to your CrossFit training. 
Register here - $120 for 12 sessions/6weeks

Bring a friend to todays WOD! Its FREE!

Met-Con
"Omar"
For time:
10 - Thrusters (95/65)
15 - Bar-Facing Burpees
20 - Thrusters
25 - Bar-Facing Burpees
30 - Thrusters
35 - Bar-Facing Burpees

Quote of the Day: "We build too many walls and not enough bridges." - Isaac Newton

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Friday, August 28th, 2015

Strength
3-position Clean 3-3-3 (ATK, BTK, Ground)
*Score = Heaviest Load

Met-Con
"Diane"
For time:
21-15-9
Deadlift (225/155)
HSPU

Quote of the Day: "Wise men speak because they have something to say; Fools because they have to say something." - Plato

Video of the Day: Nick's Zone: Chorizo Plantain Breakfast Pie


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Thursday, August 27th, 2015

Strength
BTN Split Jerk 1-1-1-1-1-1-1 (no misses)
*Score = Heaviest Set

Met-Con
"Put That in Your Pipe and Smoke it!"
EMOM 30:
10 - T2B
10 - Ring Dips
*Score = Rounds + Reps
*If you do not have Ring Dips or cannot stabilize sufficiently on the rings to do a negative...you will perform burpees instead.

Quote of the Day: "There are no constraints on the human mind, no walls around the human spirit, no barriers to our progress except those we ourselves erect." - Ronald Reagan

Video of the Day: Developing the Behind the Neck split jerk with Coach B


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Wednesday, August 26th, 2015

Met-Con
"Fight Gone Bad"
3 rounds, 1 min per station:
Wall Ball (20 lbs/14 lbs) (10 ft/9ft)
Sumo Deadlift High Pull (75 lbs/55 lbs)
Box Jump (20 in)
Push Press, (75 lbs/55 lbs)
Row (calories)
Rest 1 min

Quote of the Day: "Opportunity looks a lot like hard work"

Video of the Day: Ben Smith: 5x5 Front Squat


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Tuesday, August 25th, 2015

Strength
Bench Press 5-5-5-5
*Score = Heaviest Set

Met-Con
"The Big Pood Challenge"
For time:
100 - KB Swings (2/1.5)
(*100 - Double Unders every time you drop the KB)

Quote of the Day: "Life is a succession of moments, to live each one is to succeed." - Corita Kent

Video of the Day: Low Back Tweak Fast Fixes - Mobility WOD


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Monday, August 24th, 2015

Strength
Back Squat 5-5-5-5
*Score = Heaviest Set

Met-Con
"The Illusionist"
For time:
1000m row
10 Rounds of "Cindy"
(5 - Pull-ups/10 - Push-ups/15 - Air Squats)
800m row

Quote of the Day: "There is no comparison between that which is lost by not succeeding and that which is lost by not trying." - Francis Bacon

Video of the Day: Jenny LaBaw: Move Mountains

*After David (my husband) suffered his first Gran Mal seizure a few years ago, I reached out to Jenny LaBaw to seek her advice on how to live with epilepsy as an athlete. I'll be honest, I didn't expect a response, her being an elite, popular CrossFit athlete and all. Within a day, Jenny had responded with advice, concern and encouragement. David was diagnosed with epilepsy two years ago and Jenny's words meant so much to both of us. She is running 500 miles through Colorado this fall to raise awareness for epilepsy and those who suffer from the disease. Fortunately, David has had a very healthy and seizure free couple of years and has been able to return to full participation in CrossFit and his daily life as a box owner, father, and husband. I encourage you to check out her site, see what she's doing to make change, and if you see fit, donate to the cause.

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Sunday, August 24th, 2015

Met-Con
"Warcraft"
A Partner WOD
For time:
50 - DB Burpees (30/20)
5 - Rope Climbs
40 - Deadlift (225/155)
4 - Rope Climbs
30 - HSPU
3 - Rope Climbs
20 - T2B
2 - Rope Climbs
10 - Pistols (r/l)
1 - Rope Climb

Video of the Day: Dumbbell Burpee Demo

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