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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, June 26th, 2017

STRENGTH (HEAVY)
Back Squat
2-2-2-2-2 (@80% of 1RM)
*Score = Total Poundage

MET-CON
"Having a Ball!"
For time:
50-40-30-20-10
Wall Ball Shots (20/14)
400m run


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Friday, June 23rd, 2017

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

MET-CON
400m run x 4
3 min REST in between intervals
*Score = slowest round

Quote of the Day: "The difficulty lies not so much in developing new ideas as in escaping from old ones." - John Maynard Keynes


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Thursday, June 22nd, 2017

STRENGTH
Clean & Jerk 5-3-1-1
Score = Total Poundage

MET-CON
"Berserkers"
For time:
10-9-8-7-6-5-4-3-2-1
Strict Ring Dips
Strict Pull-ups
Then...
Max Effort 500m row

Quote of the Day: "I like the dreams of the future better than the history of the past." - Thomas Jefferson


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Tuesday, June 20th, 2017

STRENGTH
Power Snatch 5-3-1-1
*Score = Total Poundage

 MET-CON
"Shaun T's Mom"
3 RFT:
15 - Push Press (135/95)
15 - KB Swings (70/53)
15 - Goblet Squats (70/53)

Quote of the Day: "Opportunity is missed by people because it is dressed in overalls and looks like work." 



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Monday, June 19th, 2017

Happy Birthday Coach Ellen!

STRENGTH
Deadlift
10-5-3-1
*Score = Total Poundage

MET-CON
"Punishment Athletics"
8 min AMRAP:
10 - Box Jumps (24"/20")
15 - Burpees
20 - Double Unders
*Score = Rounds + Reps

Quote of the Day: "Sometimes you gotta stop keeping it real with people and keep it moving instead." 



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Friday, June 16th, 2017

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

MET-CON
"March of the T-Rex"
For time:
100 - Toes-to-Bar
400m Farmer's Walk (53/35)

Quote of the Day: "If we're not motivating each other, bettering each other, making each other smarter or stronger. I don't want you around me." 

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Thursday, June 15th, 2017

STRENGTH
Muscle Clean 5-5-5
Power Clean 3-3-3
Squat Clean 1-1-1

*Score = Heaviest set of each

MET-CON
"Clubs & Spades"
For time:
10-8-6-4-2
Alternating 1-arm DB Snatch (70/50)
9-7-5-3-1
Handstand Push-ups

Quote of the Day: "The only thing worse than being blind is having sight but no vision." - Helen Keller


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Wednesday, June 14th, 2017

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

MET-CON 
"Obadal"
For time:
100 - Double Unders
then...
10 rounds of:
10 - Push-ups
10 - Pull-ups
then...
100 - Ab Mat Sit-ups

Quote of the Day: "Once you replace negative thoughts with positive ones, you'll start having positive results." - Willie Nelson




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Monday, June 12th, 2017

STRENGTH
Split Jerk
3-2-1-3-2-1
*Score = Total Poundage

MET-CON
"Greenleaf"
9 min AMRAP:
3 - Thrusters (185/125)
6 - Bar Facing Burpees
1 - Rope Climb
*Score = Rounds + Reps

Quote of the Day: "Experience is simply the name we give our mistakes." - Oscar Wilde


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Sunday, June 11th, 2017

MET-CON"Marijuana Pepsi Jackson"
In teams of 2...
For time:
50-40-30-20-10
Wall Ball Shots (20/14)
KB Swings (1.5/1)
GHD Sit-ups
Box jumps (24"/20")
Calories on Assault Bike

Quote of the Day: "A teacher affects eternity; he can never tell where his influence stops." - Henry Adams


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