Wednesday, 1/7/2015

CrossFit Chantilly will be sending our first team to the Capital Affiliate League which starts Saturday! Come out and support our team, Burpees ‘N’ Slurpees from 1 p.m. – 3 p.m. at CrossFit Falls Church!

Mobility:
Hip Flexors

Strength:
5×3 Deadlifts (go heavy)

Snatch David

 

 

 

 

 

 

 

 

 

 

WOD:
AMRAP in 6 minutes:
5 Power Snatch (115#/75#)
15 Box Jumps (24″/20″)

Core/Accessory:
Alternating tabata plank and hollow (1 tabata)

100 Band Pull Aparts

Post your results to the comment section.

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  One thought on “Wednesday, 1/7/2015

  1. January 7, 2015 at 7:16 am

    Strength

    DL 5×3@155#

    Bench 5×5 @63, 68, 73, 78, 80

    Row
    1000m 4:58
    800m 4:01
    500m 2:28
    250m 1:08

    Like

  2. jenniferlourdes
    January 7, 2015 at 10:48 am

    Strength:
    5×3 Deadlifts @185# – PR!

    WOD 4+1
    Hang Power Snatches @ 55# (first round from the ground but my form wasn’t right so Dan had me switch…I need to work on this)
    20″ Box Step Ups

    Core/Accessory:
    Trying to do more yoga this year, so I did alternating yoga side planks (vasisthasana) tabata. Need to get my alignment right and work on the splits.

    3×8 ring rows done

    Like

  3. Valerie
    January 7, 2015 at 7:35 pm

    Strength: DLs @ 175#

    WOD: 3 + 6 Rx

    Like

  4. January 7, 2015 at 9:08 pm

    Strength: DLs @ 153, 163, 173, 173, 183#
    3RM PR and ready to go heavier!

    WOD: 2+5 Rx

    Liked by 1 person

  5. January 7, 2015 at 11:17 pm

    Jason Yovich lost a football bet, and had to do Double Grace. He pestered me and harassed me for days to do it with him, so I obliged.
    8:45 Rx’d
    Retest in 6 months!
    *Jason is an animal.

    Liked by 1 person

    • jasonyovich
      January 8, 2015 at 10:01 am

      Don’t let him fool you. He made an indecent proposal and I accepted. Double Grace was actually pretty fun.

      8:11RX

      Like

  6. January 8, 2015 at 12:06 am

    DL’s @ 163# (PR)
    WOD: 3
    55# snatch
    BJ’s rx

    Liked by 1 person

  7. January 8, 2015 at 1:21 am

    3+10: 75# snatches. 3x of deadlift maxed at 245#.

    Like

  8. Carlie
    January 8, 2015 at 9:02 am

    DL 155# (thought it was 5 reps three times ha ha, Dan caught it after my 2nd round… but went ahead and told me to finish what I was doing. same thing right?! lol)
    WOD: Snatch at #45 (need to work on my upper body strength, its lacking still)
    4 +1

    Like

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