WEDNESDAY 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.

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Monday August 31st 2015 (CANCELLED)

CLASS CANCELLED TODAY (MON AUGUST 31st, 2015)

Please email Andrew@stevesclubdc.org if you have any questions.

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Monday August 17th, 2015

Focus

a) Back Squats x6

b) DB Row 8 per arm*

*Slow (3 second count)

 

Conditioning

21-15-9 (FOR TIME)

DB Thrusters

Toes-to-Bar (or Knees-to-elbows or Knee Raises)

Block Run after each round. Only (1) Block Run each time.

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July 27, 2015

Strength

Deadlifts 

Conditioning

A.M.R.A.P.

10 Air Squats

10 Push-ups

10 Broad Jumps

10 Sit-ups

Cool Down

CrossFit Dodgeball

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July 23, 2015

Strength/ Skill

DB Cleans+ Front Squat 10x3

 

Conditioning

17 Min Amrap

8 Wall Balls

8 Box Jumps

8 Wall Balls

8 Ring Rows

30 Seconds of Rest

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July 22, 2015

 

Strength

Push Press 7x5

 

Conditioning

10 Rounds:

10 Push Ups

Alley Run

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July 16th, 2015

 

Strength- Pull Ups 5-4-4-3-3-2-2 (2 sec pause at bottom)

 

Conditioning-

5 Rounds

1 Minute at Each Station 

 

Assault Bike

Pushups

Rest

 

Core:

Alternating Tabata: Plank Hold and Superman Hold

 

 

 

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July 15th 2015

 

Strength- Back Squats 7x5 (1 sec pause at bottom and top)

 

Skill- Rowing

 

Conditioning-

For Time

Row 750M/ 500m

25 DB Push Press

Row 750M/ 500m

25 DB Push Press

Row 750M/ 500m

 

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July 9th, 2015

 

Strength- Front Squats 6x6

 

 Skill- Barbell Thrusters

 

Conditioning

Every 4 Minutes AFAP for 4 Sets

10 Thrusters 45/35

15 Ring Rows

20 Box Jumps

 

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July 8, 2015

 

Strength- Shoulder Press 6x6

 

Conditioning- EMOM 20 (Alt sets)

Odds: 6/side Overhead Plate Lunges

Evens:5-10 Burpees

 

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