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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, August 1st, 2017

STRENGTH
EMOM 10:
Snatch (90% of 1RM)
*Score = Good/Attempts

MET-CON
"Frustration Nation"
10 min AMRAP:
1 - Strict HSPU
1r/l - Pistol
1 - Ring Muscle-up
*Score = Rounds + Reps 

Quote of the Day: "It's easier to go down a hill than up it but the view is much better at the top." - Henry Ward Beecher


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Sunday, July 30th, 2017

MET-CON"Grunt Mule"
In teams of 3...
For time:
100 - Tire Flips
100 - Handstand Push-ups
100 - T2B
100 - Calorie Ski Erg

Quote of the Day: "Happiness is not something you postpone for the future; it is something you design for the present." - Jim Rohn


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Saturday, July 29th, 2017

MET-CON
"31 Heroes"
A Partner WOD
31 min AMRAP:
8 - Thrusters (155/105)
6 - Rope Climbs
11 - Box Jumps (30/24)
*Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.
*Score = Rounds + Reps

Quote of the Day: "Your best blessings come out of your worst situations."

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Thursday, July 27th, 2017

MET-CON
"Death By..."
EMOM till failure perform:
15 - Power Snatch (75/55)
30 - Double Unders
*Score = Rounds + Reps

Quote of the Day: "Stay close to anything that makes you glad that you are alive!"



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Tuesday, July 25th, 2017

Happy Birthday Coach Audra!

MET-CON
"Audra"
31 min AMRAP:
1 - Bar Muscle-up
2 - Clean & Jerk (195/135)
3 - Front Squat (195/135)
*Score = Total Reps

Quote of the Day: "Don't sacrifice who you could be for who you currently are." 

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Monday, July 24th, 2017

STRENGTH (SPEED)
Back Squat 2-2-2-2-2-2 (70% of 1RM) with Sling Shot Bands below knees
*Score = Total Poundage

MET-CON
"Brooke"
3 RFT:
20 Calories on Assault Bike
20 - KB Swings (53/35)
20 - Burpees
20 - KB Swings (53/35)
20 - Calories on Assault Bike
3 min REST Between Rounds

ACCESSORY (Optional)
Front Squat 10-10-10
DB Walking Lunges 10-10-10

Quote of the Day: "Give a man a fish and you feed him for a day; teach a man to fish and you feed him for a lifetime." - Maimonides


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Saturday, July 22nd, 2017

MET-CON
"Alexander"
5 RFT:
31 - Back Squat (135/95)
12 - Power Cleans (185/135)

Quote of the Day: "Success is a science; if you have the conditions, you get the result." - Oscar Wilde


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Friday, July 21st, 2017

STRENGTH (SPEED)
Deadlift 2-2-2-2-2-2 (70% of 1RM)
*Score = Total Poundage

MET-CON
"Rumble"
For time:
21-18-15-12-9-6-3
KB Swings (2/1.5)
Push-ups
GHD Sit-ups

ACCESSORY (Optional)
Barbell Bent Over Row 10-10-10
Back Extensions 10-10-10

Quote of the Day: "I can accept failure, everyone fails at something. But I can't accept not trying." - Michael Jordan


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Thursday, July 20th, 2017

STRENGTH (OLY)
5RM Squat Clean
5RM Split Jerk
*Score = Heaviest Set for each

MET-CON
"Burn the Boats!"
13 min AMRAP:
30 - Wall Ball Shots (20/14)
30 kcal Row
*Score = Total Reps

Quote of the Day: "In order to win in the game of life you have to 
understand that helping other people succeed helps you succeed.  We're all in this together." 

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Wednesday, July 19th, 2017

STRENGTH (REPS)
Bench Press 8-8-8 (80% of 1RM)
*Score = Total Poundage

MET-CON 
"Interscope"
For time:
800m run
20 - Handstand Push-ups
400m run
15 - Handstand Push-ups
200m run
10 - Handstand Push-ups

ACCESSORY (Optional)
Dips 3 x 15
Banded Tricep Extensions x 100

Quote of the Day: "Ethics is knowing the difference between what you have a right to do and what is right to do." - Potter Stewart


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