Tuesday February 17th, 2015
Warm Up-partner calf stretch StrengthKettle Bell Deadlift 6x5 Conditioning20-15-10-5Box JumpsWall BallsV-Ups
View ArticleFebruary 24th, 2015
Warm UpAnimal Stretches:Butterfly StretchPigeon Stretch Strength Back Squats 10-10-9-9-8-8 ConditioningAssault Bike/ Wall Balls/ Box Jumps15 sec on/ 30 sec rest20 sec on/ 30 sec rest25 sec on/ 30 sec...
View ArticleFebruary 26th, 2015
Warm UpPartner Stretches! Strength- AlternatingPush Press 10-10-9-9-8-8Hollow Body Holds 8-18 seconds Conditioning10 Minute EMOM10 KB Deadlifts (44/35)Amrap Burpee Box Jumps (20/14)
View ArticleMarch 3rd, 2015
Warm UpRelay RacesPartner Stretches StrengthPush Press 10-10-9-9-8-8Hollow Body Holds 8-18 seconds Conditioning4 Rounds:40 seconds of work/ :20 seconds of restShuttle RunsDB Thrusters (20/12.5)Side...
View ArticleJune 17th, 2015
Strength- Back squats 6x8*Increase weight each set if possibleSkill- Wall BallsConditioning- 6 Rounds for Time8 Wall Balls6 Step Ups4 Push Ups
View ArticleJune 18th, 2015
Strength- Pull Ups 5x4Skill- RowingConditioning-For Time:1K Row30 Burpee Box Jumps
View ArticleJune 24th, 2015
Strength- Front Squats 6x8 Skill- KB Deadlift Conditioning- Every 3 Minutes for 15 minutes2 Rounds12 KB Deadlifts12 Jumping Lunges (per side)12 Wall Ball Passes to the Wall
View ArticleJune 25th, 2015
Strength- Strict Press 6x8 Skill- Push Press Conditioning-3 Rounds30 Seconds AMRAP DB Push Press30 Seconds Rest30 Seconds AMRAP Assault Bike60 Seconds Rest
View ArticleJuly 1, 2015
Strength- Back Squats 6x6 Skill- Wall Balls Conditioning- 10 Rounds 5 Wall Balls10 Sit Ups
View ArticleJuly 2, 2015
Strength- Pull Ups 6x3 Skill- Jump Rope Conditioning- 11 Min AMRAP 15 Double Unders/ 30 Singles10 Renegade Rows (15/ 10)
View ArticleJuly 8, 2015
Strength- Shoulder Press 6x6 Conditioning- EMOM 20 (Alt sets)Odds: 6/side Overhead Plate LungesEvens:5-10 Burpees
View ArticleJuly 9th, 2015
Strength- Front Squats 6x6 Skill- Barbell Thrusters Conditioning- Every 4 Minutes AFAP for 4 Sets10 Thrusters 45/3515 Ring Rows20 Box Jumps
View ArticleJuly 15th 2015
Strength- Back Squats 7x5 (1 sec pause at bottom and top) Skill- Rowing Conditioning-For TimeRow 750M/ 500m25 DB Push PressRow 750M/ 500m25 DB Push PressRow 750M/ 500m
View ArticleJuly 16th, 2015
Strength- Pull Ups 5-4-4-3-3-2-2 (2 sec pause at bottom) Conditioning-5 Rounds1 Minute at Each Station Assault BikePushupsRest Core:Alternating Tabata: Plank Hold and Superman Hold
View ArticleJuly 23, 2015
Strength/ SkillDB Cleans+ Front Squat 10x3 Conditioning17 Min Amrap8 Wall Balls8 Box Jumps8 Wall Balls8 Ring Rows30 Seconds of Rest
View ArticleJuly 27, 2015
StrengthDeadlifts ConditioningA.M.R.A.P.10 Air Squats10 Push-ups10 Broad Jumps10 Sit-upsCool DownCrossFit Dodgeball
View ArticleMonday August 17th, 2015
Focusa) Back Squats x6b) DB Row 8 per arm**Slow (3 second count) Conditioning21-15-9 (FOR TIME)DB ThrustersToes-to-Bar (or Knees-to-elbows or Knee Raises)Block Run after each round. Only (1) Block Run...
View ArticleMonday August 31st 2015 (CANCELLED)
CLASS CANCELLED TODAY (MON AUGUST 31st, 2015)Please email Andrew@stevesclubdc.org if you have any questions.
View ArticleWEDNESDAY September 2nd 2015 (CANCELLED)
CLASS CANCELLED TODAY (WED SEPTEMBER 2nd, 2015)Stay tuned for more information. Please email Andrew@stevesclubdc.org if you have any questions.
View Article
