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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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Monday, February 1st, 2016

Back Squat 5-5-5
*Score = Total Poundage

MET-CON:
"15.1"
9 min AMRAP:
15 - T2B
10 - Deadlift (115/75)
5 - Snatches (115/75)
*Score = Total Reps

"15.1a"
6 min time cap:
1RM Clean & Jerk
*Score = Load

Quote of the Day: "Think twice before you speak, because your words and influence will plant the seed of either success or failure in the mind of another." - Napoleon Hill

Video of the Day: 15.1 Workout tips



1 Comments

Sunday, January 31st, 2016

MET-CON:
"Battle of the Bulge"
Partner WOD
For time:
50 - Pull-ups
50 - Double Unders
50 - Push-ups
50 - Double Unders
50 - T2B
50 - Double Unders
50 - Overhead Squat (115/75)
50 - Double Unders
50 - Kcal Row
50 - Double Unders

Quote of the Day: "You never know how much you need to change, until change is your only option." 

Video of the Day: Butternut Squash Lasagna

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Saturday, January 30th, 2016

*Don't forget to submit your Lurong "Powerball" scores for validation!

MET-CON:
"He-Man-vs-Skeletor"
For time:
25 - Pull-up
50 - Push Press (95/65)
75 - Russian KB Swings (2/1.5 pood)
50 - Push Press (95/65)
25 - Pull-up

Quote of the Day: "Real integrity is doing the right thing, knowing that nobody's going to know whether you did it or not." - Oprah Winfrey

Video of the Day: Early Arm Pull in the SDHP: A Gateway Drug



0 Comments

Friday, January 29th, 2016

STRENGTH:
Snatch 1-1-1-1-1
*Score = Total Poundage

MET-CON:
"Power Ball" - Lurong Living Resolution Challenge WOD #2
13 min AMRAP:
10 - Power Clean
20 - Wall Ball Shots
30 - Double Unders

Men:
Level 3 - 135lbs/20lbs-to-10ft target
Level 2 - 95lbs/20lbs-to-9ft target/Single Unders
Level 1 - 65lbs/20lb med ball cleans/Single Unders

Women:
Level 3 - 95lbs/14lbs-to-10ft target
Level 2 - 65lbs/14lbs-to-9ft target/Single Unders
Level 1 - 45lbs/14lb med ball cleans/Single Unders

Quote of the Day: "Genius is initiative on fire." - Holbrook Jackson

Article of the Day: Yes, you should sign up for the Open

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Thursday, January 28th, 2016

"14.5"

MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Burpees

WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Burpees

Quote of the Day: "You have to learn the rules of the game. And then you have to play better than anyone else." - Albert Einstein


Video of the Day: Josh Bridges CF Open 14.5


3 Comments

Wednesday, January 27th, 2016

STRENGTH:
Bench Press 5-4-3-2-1
*Score = Total Poundage

MET-CON:
"14.4"

MEN - includes Masters Men up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

WOMEN - includes Masters Women up to 54 years old
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 14 lb. to 9-foot target
30 cleans, 95 lb.
20 muscle-ups

Quote of the Day: "You can't do anything about the length of your life, but you can do something about its width and depth." -Evan Esar

Video of the Day: 14.1 CrossFit Games Open Tips - Carl Paoli



0 Comments

Tuesday, January 26th, 2016

STRENGTH:
Front Squat 5-4-3-2-1
*Score = Total Poundage

MET-CON:
"14.3"

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 8 minutes of:
135-lb. deadlifts, 10 reps
15 box jumps, 24-inch
185-lb. deadlifts, 15 reps
15 box jumps, 24-inch
225-lb. deadlifts, 20 reps
15 box jumps, 24-inch
275-lb. deadlifts, 25 reps
15 box jumps, 24-inch
315-lb. deadlifts, 30 reps
15 box jumps, 24-inch
365-lb. deadlifts, 35 reps
15 box jumps, 24-inch

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

Quote of the Day: "It is far harder to kill a phantom than a reality." - Virginia Woolf

Video of the Day: Rommel Cinco: "Never Better"

0 Comments

Monday, January 25th, 2016

Monday 1/25/16:
*ALL LURONG LIVING BENCHMARK SCORES and WEIGH-IN DATA MUST BE SUBMITTED BY MIDNIGHT TONIGHT (MONDAY)*

STRENGTH:
Push Press 5-4-3-2-1
*Score = Total Poundage

MET-CON:
"14.2"
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds

MEN - includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN - includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

Quote of the Day: "I believe things cannot make themselves impossible." - Stephen Hawking

Video of the Day: Road to the Games: Katrin and Ben



0 Comments

Sunday, January 24th, 2016

"Happy Birthday, Maddox Marmon!"

MET-CON:
"36 Months"
Partner WOD
20 min AMRAP:
100 - Double Unders
50 steps - Front Rack Lunges (115/75)
25 - Handstand Push-ups
10 - Rope Climbs
*Score = Total Reps

Quote of the Day:  "The old believe everything, the middle-aged suspect everything, the young know everything." - Oscar Wilde

Recipe of the Day: Sausage and Sweet Potato Breakfast Casserole

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Friday, January 22nd, 2016

STRENGTH:
Deadlift 3-3-3-3-3
*Score = Total Poundage

MET-CON:
"13.5"
Complete as many rounds and reps as possible in 4 minutes of:
15 - Thrusters (100/65)
15 - Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Quote of the Day: "A finished person is a boring person." - Anna Quindlen

Article of the Day: “I Took Last Place in the CrossFit Games Open” By Industrious Athlete Greg L

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