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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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Friday, September 1st

STRENGTH 
1RM Deadlift
 
Recommended Progression:
Light Weight x 10
60% x 5
70% x 3
80% x 1
90% x 1
95% x 1
102.5% x 1

MET-CON
"Running of the Bulls"
For time:
30 - DB Burpees (50/35)
800m run with sandbag

Quote of the Day: "The highest result of education is tolerance." - Helen Keller


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Wednesday, August 30th, 2017

STRENGTH 
1RM Bench Press 
Recommended Progression:

Empty Bar x 10-20
60% x 10
70% x 3
80% x 1
85% x 1
90% x 1
95% x 1
102.5% x 1
MET-CON 
"Summertime Blues"
7 min AMRAP:
5 - Box Jumps (30/24")
3 - Rope Climbs
*Score = Total Rounds + Reps

Quote of the Day: "Loving yourself can seriously damage your insecurities." 

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Tuesday, August 29th, 2017

STRENGTH
1RM Snatch

Recommended progression:
Empty Bar x 10
60% x 5
70% x 3
80% x 1
85% x 1
90% x 1
95% x 1
102.5% x 1

Vertical Jump Test (using the "Just Jump" system)
1 jump in between Snatch attempts (record your best)

MET-CON
"Notorious"
For time:
21-15-9
400m run
T2B

Quote of the Day: "The more you seek the uncomfortable, the more you will become comfortable." - Conor McGregor


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Monday, August 28th, 2017

STRENGTH 
1 RM Back Squat

Recommended Progression:
Light set of 10
60% x 5
70% x 3
80% x 1
90% x 1
95% x 1
102.5% x 1

MET-CON
"Money"
10 min AMRAP:
30 kcal Row
30 - Push-ups
20 kcal Row
20 - Pull-ups
10 kcal Row
10 - Pistols
*Score = Total Reps

Quote of the Day: "Culture Drives the Purpose."

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Saturday, August 27th, 2017

MET-CON
"Runaway Cindy"
For time:
1 mile run
5 rounds of "Cindy"
800m run
5 rounds of "Cindy"
400m run
5 rounds of "Cindy"

Quote of the Day: "The amount of of work you do shouldn't interfere with the amount of work you could still do." - Jordan Peterson

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Friday, August 25th, 2017

STRENGTH (HEAVY) 
Deadlift
1 @ 90%
1 @ 92.5%
1 @ 95%

MET-CON
"CrossFit Linchpin TEST 10"
5RFT:
15 - Wall Ball Shots (20/14)
15 - Power Cleans (95/65)

ACCESSORY (Optional)
Glute Ham Raises 10-10-10
Hammer Row 10-10-10
DB Bicep Curls 10-10-10

Quote of the Day: "Victory is always possible for the person who refuses to stop fighting." 

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Thursday, August 24th, 2017

STRENGTH
Hang Clean 5-4-3-2-1
*Score = Total Poundage

MET-CON
"Know Your Enemy"
10 min AMRAP:
Ascending Rep Scheme (1, 2, 3...)
T2B
HSPU
Box Jumps (30"/24")
*Score = Rounds + Reps

Quote of the Day: "If your constantly complaining about a situation you aren't actively and persistently trying to change, I don't want to hear about it." 

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Wednesday, August 23rd, 2017

STRENGTH (SPEED)
Bench Press 8 x 3 (60% of 1RM)

MET-CON 
"170821"
5RFT:
500m row
15 - Bench Press (135/85)

ACCESSORY (Optional)
DB Incline Bench Press 15-15-15
Standing 1-arm DB Shoulder Press 15-15-15r/l
Strict Dips 15-15-15

Quote of the Day:  "Tough times never last, but tough people do." - Robert H. Schuller




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Tuesday, August 22nd, 2017

STRENGTH
Hang Snatch 5-4-3-2-1
*Score = Total Poundage

MET-CON
"Iron Flag"
3 RFT:
50 - Double Unders
25 - KB Swings (1.5/1 pood)
400m run

Quote of the Day: "The secret to happiness is freedom... And the secret to freedom is courage." - Thucydides


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Thursday, August 17th, 2017

STRENGTH
Muscle Clean & Strict Press 5-5-5
Power Clean & Push Press 3-3-3
Clean & Jerk 1-1-1
*Score = Total Poundage

MET-CON
"Garbage Truck"
For time:

21-15-9
Power Clean (185/125)
Assault Bike (Calories)

Quote of the Day: "Am I a part of the cure? Or am I part of the disease?" - Coldplay

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