SAT, 08/01/09

Please welcome Khemeran Ing, who will be instructing tomorrow's Crossfit WOD Saturday morning. Khemeran is NASM certified and a CrossFit level 1 instructor / CrossFit games 2009 mid Atlantic regionals 86th place ranked competitor and combat sports enthusiast. He also competes in Muay Thai, Grappling/Brazilian jiu jitsu and Boxing.

Whether your goal is general, broad and inclusive fitness, or a more specific periodized approach for your upcoming combat sport or sport, he can help you safely and effectively get there.

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6 rounds for time:
400 meter run
12 burpees
24 push ups
36 squats
48 situps

FRI, 07/31/09 "300"

"300"
25x Pull-up +
50x Deadlift @ 135# +
50x Push-up +
50x Box Jump @ 24” box +
50x Floor Wiper @ 135# (one-count) +
50x KB Clean and Press @ 36# (KB must touch floor between reps) +
25x Pull-up
300 reps total

THURS, 07/30/09

Main WOD:

Power Cleans w/BB 5 x 3

Squat w/BB 5 x 3

Core Workout

WED, 07/29/09

Squats 50 R

400 m Run

Pushups 50 R

400 m Run

Situps 50 R

400 m Run

Squats 30 R

400 m Run

Pushups 30 R

400 m Run

Situps 30 R

400 m Run

Squats 20 R

400 m Run

Pushups 20 R

400 m Run

Situps 20 R

400 m Run

TUES, 07/28/09

Please join us on Thursday at 6:30 pm for a fun social gathering open to all members and friends at the Velocity Five Sports Restaurant Bar & Grill http://www.velocityfiverestaurant.com/arlington.html located at

2300 Clarendon Blvd, Arlington, VA 22201

(703) 243-4900

Velocity Five is right around the corner from our gym.

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Skills: Clean Overview

Main WOD:
Cleans 5 x 5

KB Deadlift 5 x 5

50 Burpees for time

MON, 07/27/09

Warm up: 2x Jog 400 m, 20 Jumping Jacks, 15 Burpees, 10 Supermans, 10 Dislocates, Samson Stretch

Main WOD:

For time...

10-8-6-4-2 reps
Handstand Pushups
followed with
Chinups

Then once you are done, 100 Jump Rope Jump Forward/Backward, 100 Jump Rope Side/Side, 50 Double Unders, 25 Jump Rope High Knees
*If you do not know how to jump rope, then please use this as practice
50 Situps, 25 Right an d left side crunches

SAT, 07/25/09

NOTE: This Saturday's 11 am class will be a BASICS Class. Please attend the 10 am for a regular WOD class if you already have taken a Basics class

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WARM-UP: Run 2 laps around building then 3x: 10 push-ups, 10 squats, 10 KB Swings

MAIN SET:

4 Rounds for time

Run 1 Lap around building carrying a KB, DB or Med Ball weight if your choice
20 burpees
20 sit-ups
20 pull-ups

After completing, run 2 400m laps

FRI, 07/24/09

Main WOD

Thrusters 5 x 5

Weighted Pullups 5 x 5

THURS, 07/23/09

Main WOD:

15 Min As many reps as Possible 1-arm snatches

15 Min As many reps as Possible PP with 2 KB

WED, 07/22/09

Main WOD:

TGU 5 x 3

Front Squat 5 x 5

Renegade Row 5 x 3

Flor Press 5 x 5

TUES, 07/21/09

NOTE: This Saturday's 11 am class will be a BASICS Class. Please attend the 10 am for a regular WOD class if you already have taken a Basics class

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Warm-up x3: Run 1 building lap, 5 PVC snatch, 5 PVC Deadlift, 5 Med Ball Clean, Samson

Skills: Squat Review

Main Set: 5 Rounds for Time

50 Jumprope - 50 Squats

MON, 07/20/09

Warm-up x3: Run 1 building lap, 10 Push-ups, 10 Pull-ups, 10 Squats

Skills: Shoulder Press

Main Set: Press 6-6-5-5-4-4-2

SAT, 07/18/09

Team Workout with Derek on the School Playground!

FRI, 07/17/09

For Time:

400 m Run

20 KB Swings/Situps/10-10 split side crunches

400 m Run

18 KB Swings/Situps/9-9 split side crunches

400 m Run

16 KB Swings/Situps/8-8 split side crunches

400 m Run

14 KB Swings/Situps/7-7 split side crunches

400 m Run

12 KB Swings/Situps/6-6 split side crunches

400 m Run

10 KB Swings/Situps/5-5 split side crunches

400 m Run

THURS, 07/16/09

4 Rounds of:
Ring Dips (Assisted or no-assist) 8-10 reps

1 Warm-up Round (using moderate weight):

Alternating Arm Floor Press with DB or KB 10 reps

Push up 5 reps

3 Rounds of: (Go Heavy...rest 30 sec-60 sec between rounds)
Alternating Arm Floor Press with DB or KB 10 reps
Floor Press Both Arms w/DB or KB 5 Reps

Final Set: 20 Pushups

2 Supersets (Rest 60-90 sec in between SS):

Ring Rows 10-12 reps

Pushups 10

After the Main Set is done: 100 Situps (anchored)

Some Yoga Inspired movements with Chau

WED, 07/15/09

Main Workout For time:
1200 meter run
20 Jump Lunges (each lunge = 1)
20 Alternating Kb Russian Style Swings (Each swing = 1)

800 meter run
15 Knees to elbows
15 Squat jumps

400 meter run
10 Kipping Pullups
10 MB Slams

Farmer's Walk around Building once
Finish

TUES, 07/14/09

Warm up: Jog 400 m Block

2x 50 Jump Rope Singles, 10 Squats, 10 Pushups, 10 Pullups, 10 PVC PP, 10 Disclocates, Samson

Skills: Review of SP and BS

Main Set:

Back Squat

5 x 5

Shoulder Press

5 x 3

After strength workout...

400 m Jog

50 Overhead Squats (PVC bar)

400 m Jog

MON, 07/13/09

Warm up:
2 rounds of:
400 M Run/Row
10 Dislocates, 5 OHS, 2 Samson Stretch

Skill: Handstand Pushups

For Time:

1 Pullups/2 Burpees
2 Pullups/4 Burpees
3 Pullups/6 Burpees
4 Pullups/8 Burpees
5 Pullups/10 Burpees
6 Pullups/12 Burpees
7 Pullups/14 Burpees
8 Pullups/16 Burpees
9 Pullups/18 Burpees
10 Pullups/20 Burpees

SAT, 07/11/09

Main WOD:

1-Arm KB Swing (50 each arm)

1-Arm Kb Clean & Jerk (50 each arm)

KB Swing 100 reps

KB Farmers Walk 100 yards

FRI, 07/10/09

Warm up x3: 100 Jumprope, 15 Dislocates, Joint Mobility, Active Stretch Movements

Skills: PVC Deadlift

Deadlift: 5-5-5-5-5-2-2

THURS, 07/09/09

Warm up x 2: 200 jumprope, 15 burpees, 2x Samson Stretch ea side

Main Set:

400m Run

50 sit-ups

800m Run

50 Thrusters (45# Bar)

1200m Run

50 pull-ups

800m Run

50 Ring Dips

400m Run

WED, 07/08/09

W arm-up x3: Run 1 building lap, 10 push-ups, 10 sit-ups, 10 squats

Skills : Clean & Jerk

Main Set:

Clean & Jerk: 4-4-4-4-2-2-2

TUES, 07/07/09

Warm-up 2x: 400 m Jog, 10 Squats, 10 Push-ups, 10 Pull-ups, Samson Stretch

Skills: KB Hi-Pull Catch

Main Set: For time

Run 400 m

then do ...

15-10-8-6-4-2 reps

KB Swings (Around the body Left)

2-Arm KB Swings (Russian)

KB Swings (Around the body Right)

2-Arm KB Swings (Russian)

1-Arm KB Swing (Left then right)

KB Swings (American)

KB Hi-Pull Catch

KB Hi-Pull Catch Front Squat

then ...

Run 400 m

End of workout.

CORE WORK

MON, 07/06/09

Warm-up x2: 400 m Jog, 15 Pushups, 15 Squats, 15 Situps, 15 Dislocates, Samson Stretch/Bent Leg Lunge , Forearms Down

Skills: Handstand

Main Set: Thruster 6-5-4-3-3-2-2

FRI, 07/03/09

Main Set:

Tabatas
20 Second /10 sec rest

1. Burpees
2. PP w/DB

3. Squats

4. Medicine Ball Slams

5. Situps

Core & Stretching

THURS, 07/02/09

Main Set:

Shoulder Press 5 x 5

Deadlift 5 x 3

"Something like Annie"
20-19-18-17... all the way down to 10 rep rounds; for time

Double-unders (alternative to double unders: Knee tucks)
Sit-ups