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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, December 11th, 2017

This week we will be hosting a fun, in-house competition testing fitness as well as CHRISTMAS SPIRIT. The goal is to get full participation of ALL OUR MEMBERS. Prizes will be given out to the top male and female athlete at the Red Carpet Christmas Party this Saturday night. Here is the scoring system...
1 point for every event that you participate in.
1 point for dressing in Christmas/Holiday attire.
1 point for posting a post WOD selfie on Facebook and tagging the gym.
3 points for winning an event.
2 points for second place in an event.
1 point for third place in an event.
*Point total should be written next to your name on the whiteboard (D.M. (6))

Monday

REINDEER GAMES EVENT #1
"Prancer"

Round 1
2 mins of:
20 - Burpees
AMRAP: Alternating Forward Lunges
*Score = Total lunges
*REST 1 min

Round 2
2 mins of:
20 - Thrusters (45/35)
AMRAP: Alternating Forward Lunges
*Score = Total lunges
*REST 1 min

Round 3
2 mins of:
20 - Pull-ups
AMRAP: Alternating Forward Lunges
*Score = Total lunges
*REST 1 min

Round 4
2 mins of:
20 kcal Row
AMRAP: Alternating Forward Lunges
*REST 1 min

Round 5
2 mins of:
20 - GHD Sit-ups
AMRAP: Alternating Forward Lunges

*Score = Total Combined Lunges


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Sunday, December 10th, 2017

MET-CON
"Old Fashion"
EMOM 30:
Run 110 yards
*Score = Completion

Quote of the Day: "Great thoughts speak only to the thoughtful mind, but great actions speak to all mankind." - Theodore Roosevelt 


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Friday, December 8th, 2017

MET-CON
"2017 Team Series Event #4"
In teams of 2...
For time:
100-cal. row, switch as needed
100 toes-to-bars, total

Quote of the Day:  "How you do ANYTHING is how you do EVERYTHING." 


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Thursday, December 7th, 2017

MET-CON
"2017 Team Series Event #3"
In teams of 2...
For time:
50 synchronized wall-ball shots
30 cleans, 135 / 95 lb.
50 synchronized wall-ball shots
20 cleans, 185 / 135 lb.
50 synchronized wall-ball shots
10 cleans, 225 / 155 lb.
Men throw a 20-lb. ball to 10-ft. target
Women throw a 14-lb. ball to 9-ft. target

Quote of the Day: "Do something today that your future self will thank you for." 


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Wednesday, December 6th, 2017

MET-CON 
"2017 Team Series Event #2"
In teams of 2...
For time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15
120 double-unders, each, relay
Men use 95-lb. barbell
Women use 65-lb. barbell

Quote of the Day: "Protect your spirit from contamination.  Limit your time with negative people." 


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Tuesday, December 5th, 2017

MET-CON
"2017 Team Series Event 1"
In teams of 2...
For time:
9-15-21
Synchronized Thrusters (95/65)
Synchronized Bar Facing Burpees

Quote of the Day:  "If you're always in a life vest, how will you ever learn to swim? 


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Friday, December 1st, 2017

STRENGTH
RDL 5-5-5-5-5
*Score = Total Poundage

MET-CON
"Boo & Shorty"
In teams of 2...
15 min AMRAP:
15 - OH Squat (95/65)
30 - Double Unders
15 - Push Press (95/65)
*Score = Rounds + Reps

Quote of the Day: "There is a difference between knowing the path and walking the path." - Morpheus

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Thursday, November 30th, 2017

STRENGTH
Hang Clean 3-3-3-3-3
*Score = Total Poundage

Split Jerk 3-3-3-3-3

*Score = Total Poundage

MET-CON
"Sparta"
For time:
21-15-9
Air Squats
Push-ups
Pull-ups

Quote of the Day: "It is better to offer no excuse than a bad one." - George Washington


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Wednesday, November 29th, 2017

STRENGTH  
Bench Press 5-5-5-5-5
*Score = Total Poundage

MET-CON 
"Splat Points"
4RFT:
25 kcal Row
25 kcal Assault Bike
400m run

Quote of the Day: "Visualize positive outcomes.  Feed your mind and body only healthy things.  Think Big. Choose empowering language. Do what excites you." 

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Tuesday, November 28th, 2017

STRENGTH
Hang Snatch 3-3-3-3-3

*Score = Total Poundage

MET-CON
"171124"
For time:
50-40-30-20-10
KB Swings (1.5/1 pood)
Ab Mat Sit-ups  

Quote of the Day:  "Character cannot be developed in ease and quiet. Only through experience of trial and suffering can the soul be 
strengthened, ambition inspired, and success achieved." - Helen Keller

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