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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, November 1st, 2016

STRENGTH:
Deadlift 5-5-5 (80% of your NEW 1RM)
*Score = Heaviest Set

MET-CON:
"The Tea Party"
7 min AMRAP:
1 - Hang Power Clean (155/105)
2 - Burpee Bar Hops
3 - Hang Power Clean
4 - Burpee Bar Hops
5 - Hang Power Clean
6 - Burpee Bar Hops
7, 8, 9, 10...
*Score = Total Reps

Quote of the Day: "Intelligence without ambition is a bird without wings." - Salvador Dali

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Monday, October 31st, 2016

Happy Halloween!

Wear your costume to the WOD...best costume of the day gets a $20 credit to their account! 

STRENGTH:
Back Squat 5-5-5 (80% of NEW 1RM)
*Score = Heaviest Set

MET-CON:
"Smashing Pumpkins"
For time:
30 - Pull-ups
30 - Handstand Push-ups
30 - Toes-to-Bar
*Every time you break, run 400m
*15 min time cap

Quote of the Day: "Be as you wish to seem." - Socrates

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Friday, October 28th, 2016

MET-CON:
"Artie"
20 min AMRAP:
5 - Pull-ups
10 - Push-ups
15 - Air Squats
5 - Pull-ups
10 - Thrusters (95/65)
*Score = Rounds + Reps

Police Officer Arthur "Artie" Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.
He is survived by his sister, Charo; and parents, Alfonso and Mirella.

Quote of the Day: "One man with courage is a majority." - Thomas Jefferson

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Thursday, October 27th, 2016

STRENGTH:
Clean 5-5-5 (80% of NEW 1RM)
*Score = Heaviest Set

MET-CON
"Trick or Treat?"
15 min time limit:
50 kcals on the Assault Bike
then AMRAP:
50 - Wall Ball Shots (20/14)
50 - Double Unders
*Score = Rounds + Reps

Quote of the Day: "Others have seen what is and asked why. I have seen what could be and asked why not." - Pablo Picasso

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Wednesday, October 26th, 2016

STRENGTH:
Front Squat 10-10-10 (70% of NEW 1RM)
*Score = Heaviest Set

MET-CON:
"Freddy Kreuger"
For time:
21-15-9
Deadlift (225/155)
9-15-21
CTB Pull-ups

Quote of the Day: "Progress is impossible without change, and those who cannot change their minds cannot change anything." - George Bernard Shaw

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Tuesday, October 25th, 2016

STRENGTH:
Bench Press 10-10-10 (70% of your NEW 1RM)
*Score = Heaviest Set

MET-CON:
"Jason Vorhees"
12 min AMRAP:
30kcal row
20 - T2B
10 - Push Press (135/95)
*Score = Total Reps

Quote of the Day: "Life shrinks or expands in proportion to one's courage." - Anais Nin

1 Comments

Monday, October 24th, 2016

STRENGTH:
Hang Snatch 10-10-10 (65% of your NEW 1RM)
*Score = Heaviest Set


MET-CON:
"The Boomwhacker"
For time:
400m run
15 - Front Squat (155/105)
400m run
5 - Rope Climbs
400m run
15 - Front Squat (155/105)
400m run
5 - Rope Climbs

Quote of the Day: "The truth is rarely pure and never simple." - Oscar Wilde



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Sunday, October 23rd, 2016

MET-CON:
"3 WODS Walk into a Bar"
In teams of 2...
5 min AMRAP:
10 yard Sled Pushes
10 - T2B
*Trade out after partner completes 10 T2B
*Score = Total Sled Pushes

REST 5 mins

In teams of 2...
5 min AMRAP:
Thrusters (135/95)
15 - GHD Sit-ups
*Trade out after partner completes 15 GHD Sit-ups
*Score = Total Thrusters

REST 5 mins

In teams of 2...
5 min AMRAP:
Muscle-ups
20 - KB Swings (1.5/1 pood)
*Trade our after partner completes 20 KB Swings
*Score = Total Muscle-ups

1 Comments

Saturday, October 22nd, 2016

MET-CON:
"Bubble Gut"
30 min AMRAP:
10 - Calories on Bike
10 - Bench Press (155/95)
10 - Calories on Rower
10 - Handstand Push-ups
*Score = Rounds + Reps of Unfinished Round

Quote of the Day: "Ability is nothing without opportunity." - Napoleon Bonaparte

1 Comments

Friday, October 21st, 2016

STRENGTH:
OH Squat 10-10-10 (70% of 1RM)
*Score = Heaviest Set

MET-CON:
"Chapped Lips"
3 RFT:
500m row
10 - Power Snatch (135/95)

Quote of the Day: "A gem cannot be polished without friction, nor a man perfected without trials." - Lucius Annaeus Seneca

Video of the Day: Sam Briggs: Overhead Squat/Deadlift WOD


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