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

Saturday, December 31st, 2016

MET-CON:
"Party Time"
A Partner WOD
For time:
25 - Power Cleans (135/95)
50 - Wall Balls Shots (20/14)
75 - KB Swings (2/1.5)
50 - T2B
25 - Overhead Squats (135/95)

Quote of the Day: "The new year stands before us, like a chapter in a book, waiting to be written. We can help write that story by setting goals." - Melody Beattie

0 Comments

Friday, December 30th, 2016

STRENGTH
Snatch 5-5-5
*Score = Heaviest Set

MET-CON
"Chest-icles"
10 RFT:
3 - Strict Ring Dips
5 - Push-ups
7 - Burpees

0 Comments

Thursday, December 29th, 2016

MET-CON
"Tiff"
On a 25-minute clock,
Run 1.5 miles
Then perform as many rounds as possible of:
11 chest-to-bar pull-ups
7 hang squat cleans, 155 lb.
7 push presses, 155 lb.
*Score = Rounds + Reps

Quote of the Day: "You pray for rain, you gotta deal with the mud too. That's a part of it." -Denzel Washington

0 Comments

Wednesday, December 28th, 2016

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

MET-CON
Max Effort 5k row

Quote of the Day: "I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed." - Michael Jordan

0 Comments

Tuesday, December 27th, 2016

STRENGTH
Sumo Deadlift 5-5-5
*Score = Heaviest Set

MET-CON
"161220"
For time:
135-lb. thrusters, 10 reps
50 double-unders
135-lb. thrusters, 8 reps
40 double-unders
135-lb. thrusters, 6 reps
30 double-unders
135-lb. thrusters, 4 reps
20 double-unders
135-lb. thrusters, 2 reps
10 double-unders

0 Comments

Saturday, December 24th, 2016

MET-CON:
"The 12 Days of Christmas - Barbell Style"
For time:
Weight (95/65#)
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 Sumo Deadlift High Pull

This is the 12 Days of Christmas Barbell Style. You start off with the first repetition at Deadlift and then before moving on to the Hang Power Cleans you must repeat the Deadlift. Then before going to the Front Squat, you must perform DL, HPC, then FS. Before going to Shoulder Press you must do 1DL, 2HPC, 3FS,then 4 Shoulder Press, and so on throughout the entire WOD.

Quote of the Day: "Good actions give strength to ourselves and inspire good actions in others." - Samuel Smiles

0 Comments

Thursday, December 22nd, 2016

STRENGTH
Snatch 1-1-1-1-1-1-1
*Score = Heaviest Set

MET-CON
"Santa's Little Helper"
10 min AMRAP:
15 - KB Swings (2/1.5)
10 - Pistols
5 - Handstand Push-ups
*Score = Rounds + Reps

Quote of the Day: "A man is great by deeds, not by birth." - Chanakya

0 Comments

Wednesday, December 21st, 2016

MET-CON
"12 Days of Christmas"

For time:
1 Power Snatch, 95/65 lbs
2 Ring Dips
1 Power Snatch
3 Burpees
2 Ring Dips
1 Power Snatch
4 Pull-ups
3 Burpees
2 Ring Dips
1 Power Snatch
5 Toes To Bars
4 Pull-ups
3 Burpees
2 Ring Dips
1 Power Snatch
6 Push-ups
5 Toes To Bars
4 Pull-ups
3 Burpees
2 Ring Dips
1 Power Snatch
7 Air Squats
6 Push-ups
5 Toes To Bars
4 Pull-ups
3 Burpees
2 Ring Dips
1 Power Snatch
8 Jumping Alternating Lunges
7 Air Squats
6 Push-ups
5 Toes To Bars
4 Pull-ups
3 Burpees
2 Ring Dips
1 Power Snatch
9 Box Jumps, 20 in
8 Jumping Alternating Lunges
7 Air Squats
6 Push-ups
5 Toes To Bars
4 Pull-ups
3 Burpees
2 Ring Dips
1 Power Snatch
10 Wall Balls, 20/14 lbs
9 Box Jumps
8 Jumping Alternating Lunges
7 Air Squats
6 Push-ups
5 Toes To Bars
4 Pull-ups
3 Burpees
2 Ring Dips
1 Power Snatch
11 Kettlebell Swings, 53/35
10 Wall Balls
9 Box Jumps
8 Jumping Alternating Lunges
7 Air Squats
6 Push-ups
5 Toes To Bars
4 Pull-ups
3 Burpees
2 Ring Dips
1 Power Snatch
12 Thrusters, 95/65 lbs
11 Kettlebell Swings,
10 Wall Balls
9 Box Jumps
8 Jumping Alternating Lunges
7 Air Squats
6 Push-ups
5 Toes To Bars
4 Pull-ups
3 Burpees
2 Ring Dips
1 Power Snatch

0 Comments

Tuesday, December 20th, 2016

STRENGTH
Clean & Jerk 1-1-1-1-1-1-1
*Score = Heaviest Set

MET-CON
Tabata Burpees
*Score = Total Reps

Tabata Double Unders
*Score = Total Reps

Tabata Assault Air Bike
*Score = Total Calories

Quote of the Day: "A good garden may have some weeds." Thomas Fuller



0 Comments

Monday, December 19th, 2016

STRENGTH
"CrossFit Total"
1RM Back Squat
1RM Shoulder Press
1RM Deadlift

*Score = Total Poundage

MET-CON
Max Effort 2k Row

Quote of the Day: "Live truth instead of professing it." - Elbert Hubbard

Next