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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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Wednesday,June 1st, 2016

STRENGTH:
Back Squat 5-5-5
*Superset with Strict Tempo Ring Rows 5-5-5 (2 second pause at the top, 3 second descent)
*Score = Heaviest Set

MET-CON:
"The Moscow Mule"
7 min AMRAP:
Ascending Rep Scheme (1,2,3,4...)
Squat Clean Thruster (155/110)
Muscle-ups
*Score = Rounds + Reps
*10 kcal Assault Bike for every missed Muscle Up

Quote of the Day: The power to question is the basis of all human progress. Indira Gandhi

Video of the Day: Freda Burnette: I want to Live Longer


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Tuesday, May 31st, 2016

STRENGTH:
Split Jerk 1-1-1-1-1-1-1-1-1-1
*Superset with Strict Tempo Pull-ups 3-3-3-3-3-3-3-3-3-3 (2 second pause at the top, 3 second descent)
*Score = Heaviest Set
*500m row for every missed attempt on Split Jerk

MET-CON:
"Clifford"
For time:
21-15-9
Deadlift (225/155)
Burpee Bar Hops

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Monday, May 30th, 2016

Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.


Quote of the Day: "Storms make trees take deeper roots." - Dolly Parton

Video of the Day: Lt. Michael P. Murphy Tribute: True American Hero


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Sunday, May 29th, 2016

MET-CON:
"Team Wins"
A Partner WOD

30 min AMRAP:
30 kcal row
30 - Overhead Walking Lunges (45/35)
30 - KB Swing (2/1.5 pood)
30 - Bench Press (135/75)
30 - Ab Mat Sit-ups
30 - Back Extensions
*Score = Total Reps

Quote of the Day: Trouble shared is trouble halved. Lee Iacocca


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Saturday, May 28th, 2016

MET-CON:
"Harper"
23 min AMRAP:
9 - CTB Pull-ups
15 - Power Cleans (135/95)
21 - Air Squats
400m run with Plate (45/35)
*Score = Reps

*Phoenix Firefighter Brad Harper, 23, of Peoria, Arizona, died while on the scene of a two-alarm fire on May 19, 2013. Harper loved being a firefighter and had worked with the Phoenix Fire Department, where he was assigned to Rescue 21, for two years. He is survived by his wife, Lena; three younger brothers, Ryan, Daniel and Jacob; and parents, Bob and Cyndy.

Quote of the Day: "If I have seen further than others, it is by standing upon the shoulders of giants." Isaac Newton

Video of the Day: Sickness to Wellness


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Friday, May 27th, 2016

STRENGTH:
Clean & Jerk 1-1-1-1-1-1-1-1-1-1
*Superset with :30 Static Hold on the rings or parallel bars
*Score = Heaviest Set

MET-CON:
"Folklore"
10 RFT:
1 - Deadlift (315/225)
2 - Rope Climb
3 - Strict Ring Dip

Quote of the Day: "Try to learn something about everything and everything about something." - Thomas Huxley


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Thursday, May 26th, 2016

STRENGTH
Bench Press 3-3-3-3-3
*Superset with Handstand Hold 5 x :30
*Score = Total Poundage

MET-CON
"Pride"
10 min AMRAP:
5-10-15-20-25-30-35-40...
Kcals on the Rower
Burpees on to Bumper
*Score = Total Reps

Quote of the Day: "To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment." - Ralph Waldo Emerson

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Wednesday, May 25th, 2016

STRENGTH:
Muscle Snatch 5-5-5
Power Snatch 3-3-3
Snatch 1-1-1
*Score = Heaviest Load for each

MET-CON:
"Dale Jr."
For time:
500m row
400m run
300 - Double Unders

Quote of the Day: The fewer the facts, the stronger the opinion. Arnold H. Glasow

Video of the Day: The Muscle Snatch


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Tuesday, May 24th, 2016

STRENGTH:
Push Press 10-5-3-1
*Superset with Strict Tempo Ring Rows 5-5-5-5 (2 sec pause at the top, 3 second descent)
*Score = Total Poundage

MET-CON:
"Karen"
For time:
150 - Wall Ball Shots (20/14)

Quote of the Day: "We are all here on earth to help others; what on earth the others are here for I don't know." - W. H. Auden

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Monday, May 23rd, 2016

STRENGTH:
Front Squat 3-3-3-3-3
*Superset with Strict Tempo Pull-ups 3-3-3-3-3 (2 second pause at the top, 3 second descent)
*Score = Total Poundage

MET-CON:
"Fiesta"
10 min AMRAP:
10 - Squat Snatch (95/65)
9 - Burpees
8 - Pull-ups
7 - Box Jumps (24"/20")
6 - KB Swings (2/1.5 pood)
5 - Thrusters (95/65)
4 - T2B
3 - Handstand Push-ups
2 - Pistols
1 - Ring Muscle-up
*Score = Total Reps

Quote of the Day: "In government, one actress is enough." - Evita Peron

Video of the Day: Garrett "G-Money" Holeve: From the Box to the Cage



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