Home of CrossFit Williamsburg
Est.2010
CrossFit Williamsburg Blog



Information for Drop-ins

X

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






0 Comments

Tuesday, March 1st, 2016

STRENGTH:
Overhead Squat 5-5-5
*Score = Total Poundage

MET-CON:
"Horsepower"
For time:
500m row
30 - KB Swings (2/1.5)
30 - Thrusters (95/65)
500m row

Quote of the Day: "The average person's ear weighs what you are, not what you were." - Francis Quarles

0 Comments

Monday, February 29th, 2016

Make sure to submit your 16.1 scores by 8:00pm tonight at games.crossfit.com! If you have not done the WOD yet, get in today and get it done!

STRENGTH:
Deadlift 5-5-5
*Score = Total Poundage

MET-CON:
"Naomi"
For time:
10-9-8-7-6-5-4-3-2-1
Push Press (135/95)
Burpee Pull-ups

Quote of the Day: "He who angers you conquers you." Elizabeth Kenny

Video of the Day: Coaches Corner 16.1 - Jumping Pull-up

0 Comments

Sunday, February 28th, 2016

MET-CON:
"The Triple Banger"
A Partner WOD

5 min AMRAP:
15 - Deadlift (225/155)
15 - Push-ups

REST 1 min then...

5 min AMRAP:
15 - T2B
15 - Thruster (135/95)

REST 1 min then...

5 min AMRAP:
15 - Box Jumps (30/24)
15 - OH Squat (95/65)

*Score = Total Reps

Quote of the Day: "Live a true and honest life. Then when you get older and think back, you'll be able to enjoy it a second time."

Video of the Day: 73 year old on the CrossFit Games Open "I'm doing it this year!"


0 Comments

Saturday, February 27th, 2016

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chest-to-bar pull-ups

Men lunge 95 lb.
Women lunge 65 lb.

Scaled
(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Men lunge 45 lb.
Women lunge 35 lb.

Masters
(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Men lunge 65 lb.
Women lunge 45 lb.

Scaled Masters
(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. walking lunge
8 burpees
25-ft. walking lunge
8 jumping chin-over-bar pull-ups

*Lunges are unweighted

Teens 14-15
(Teen Boys 14-15, Teen Girls 14-15)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. overhead walking lunge
8 burpees
25-ft. overhead walking lunge
8 chin-over-bar pull-ups

Boys lunge 65 lb.
Girls lunge 45 lb.

Scaled Teens
(Scaled Teen Boys 14-15, Scaled Teen Boys 16-17, Scaled Teen Girls 14-15, Scaled Teen Girls 16-17)

Complete as many rounds and reps as possible in 20 minutes of:
25-ft. front rack walking lunge
8 burpees
25-ft. front rack walking lunge
8 jumping chin-over-bar pull-ups

Boys lunge 45 lb.
Girls lunge 35 lb.

0 Comments

Friday, February 26th, 2016

STRENGTH:
Front Squat 10-5-3-1
*Score = Total Poundage

MET-CON:
"Gunny Highway"
5 RFT:
50 - Double Unders
400m run with Sandbag

Quote of the Day: "Judge your success by what you had to give up in order to achieve it."

Video of the Day: Open Workout 16.1 Standards and Demo

0 Comments

Thursday, February 25th, 2016

It's GO TIME! Watch the live announcement of 16.1 at 8pm EST at www.games.crossfit.com! 

STRENGTH
Snatch 5-4-3-2-1
*Score = Total Poundage

MET-CON
"Let the Games Begin"
3 min AMRAP:
10 yard Sled Push
1 min REST
3 min AMRAP:
Muscle-ups or Rope Climbs
1 min REST
3 min AMRAP:
Shoulder-to-Overhead (135/95)
*Score = Total Reps

Quote of the Day: "Each person must live their life as a model for others." - Rosa Parks

Video of the Day: The Music behind "Fittest on Earth": The Story of the 2015 CrossFit Games


0 Comments

Wednesday, February 24th, 2016

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

MET-CON:
"This Dog Will Hunt..."
10 min AMRAP:
50 - KB Swings (2/1.5)
50 - Goblet Squats (2/1.5)
50 - Burpees
*Score = Total Reps

Quote of the Day: "Let today be the day that you let go of who you've been for who you can become."

Video of the Day: Squat Development with Pat Sherwood

0 Comments

Tuesday, February 23rd, 2016

STRENGTH:
Clean & Jerk 5-4-3-2-1
*Score = Total Poundage

MET-CON:
"Gangster's Paradise"
For time:
21-15-9
Assault Bike 
Power Snatch (135/95)
Pull-ups

Quote of the Day: "It's kind of fun doing the impossible." - Walt Disney

Video of the Day: The Open Brings out the Best


0 Comments

Monday, February 22nd, 2016

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

MET-CON:
"The Monday Brick"
4 RFT:
400m row
400m run

0 Comments

Sunday, February 21st, 2016

MET-CON:
"Karen's Bad Day"
A Partner WOD
For time:
300 - Wall Ball Shots (20/14)
*EMOM perform 10 - Box Jumps (24"/20")

Quote of the Day: "If you rest, you rust." - Helen Hayes

Video of the Day: Sherri Qualls-ified: 2016 Open


Next