tag:blogger.com,1999:blog-81781013336030215992024-03-13T13:50:39.482-04:00CrossFit Tyson's CornerCrossFit Tyson's Corner, operating since 2005, is located just minutes from the Beltway and the future Springhill Road metro stop. The CrossFit program was developed to enhance an individual's competency at all physical tasks. The area's most experienced instructors bring state of the art coaching techniques to the general public, athletes, public safety personnel, and the military at reasonable prices and NO CONTRACTS.Matt Nacyhttp://www.blogger.com/profile/05601870856517147636noreply@blogger.comBlogger2590125tag:blogger.com,1999:blog-8178101333603021599.post-49762865875137925042014-05-13T11:39:00.003-04:002014-05-13T11:39:29.821-04:00Please visit our new blog/website:<br />
<br />
<a href="http://www.crossfittysonscorner.com/">www.crossfittysonscorner.com</a>Jonhttp://www.blogger.com/profile/15915144572362768299noreply@blogger.com0tag:blogger.com,1999:blog-8178101333603021599.post-16772922146944818432014-05-07T08:57:00.001-04:002014-05-07T08:57:17.745-04:00Wednesday WOD<div style="text-align: center;">
10 min AMRAP</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Ascending Wall Balls</div>
<div style="text-align: center;">
5-10-15-20-25...</div>
<div style="text-align: center;">
5 Hang Cleans between each round (135/95)</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
<br /></div>
hbhttp://www.blogger.com/profile/07526100027357575520noreply@blogger.com0tag:blogger.com,1999:blog-8178101333603021599.post-76828535805194157982014-05-06T15:27:00.001-04:002014-05-06T15:27:03.382-04:00Tuesday WOD<div style="text-align: center;">
Deadlift </div>
<div style="text-align: center;">
Bench Press</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8178101333603021599.post-38959685591803870382014-05-05T09:28:00.002-04:002014-05-05T09:28:32.046-04:00Monday WOD<div style="text-align: center;">
5 Rounds</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
40 Double Unders</div>
<div style="text-align: center;">
30 KB swings</div>
<div style="text-align: center;">
10 Overhead Squats (95/65)</div>
<div style="text-align: center;">
5 Burpee Pull ups</div>
<div style="text-align: center;">
1 Rope Climb</div>
hbhttp://www.blogger.com/profile/07526100027357575520noreply@blogger.com0tag:blogger.com,1999:blog-8178101333603021599.post-67478877864748080042014-05-02T14:32:00.001-04:002014-05-02T14:32:21.152-04:00TGIFFriday WOD<br />
<br />
For Time:<br /><br />
(3 rounds) <br />250m run while partner holds KB<br />
<br />10-9-8-7-6-5-4-3: Double KB or heavy KB Swings (40/25 or 71/53 lbs) (Active Rest: Wall Sit)<br /><br />
10-9-8-7-6-5-4-3: Ball Slams (20/14) (Active Rest: Plank)<br /><br />
10-9-8-7-6-5-4-3: Back Squats (115/75) (Active Rest: Steering wheel)<br /><br />
(3 rounds)<br />
250m run while partner holds KBDavehttp://www.blogger.com/profile/09128168516343842840noreply@blogger.com0tag:blogger.com,1999:blog-8178101333603021599.post-46897125933677926302014-05-01T08:19:00.001-04:002014-05-01T08:19:50.114-04:00Thursday WOD<div class="separator" style="clear: both; text-align: center;">
<br /><iframe allowfullscreen='allowfullscreen' webkitallowfullscreen='webkitallowfullscreen' mozallowfullscreen='mozallowfullscreen' width='320' height='266' src='https://www.youtube.com/embed/qwFvPeN81Bo?feature=player_embedded' frameborder='0'></iframe></div>
<i>Food for thought on deadlift setup</i><br />
<br />
Deadlift<br />
Shoulder PressMarcushttp://www.blogger.com/profile/01423938924362270640noreply@blogger.com0tag:blogger.com,1999:blog-8178101333603021599.post-19554333957089591042014-04-30T08:31:00.003-04:002014-04-30T08:31:16.064-04:00Wednesday WOD<div style="text-align: center;">
Fight Gone Bad</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
3 Rounds</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Wall Balls</div>
<div style="text-align: center;">
Sumo Deadlift High Pulls (75/55)</div>
<div style="text-align: center;">
Box Jumps</div>
<div style="text-align: center;">
Push Press (75/55)</div>
<div style="text-align: center;">
Row</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
To score, count your total reps and calories on the rower.</div>
hbhttp://www.blogger.com/profile/07526100027357575520noreply@blogger.com0tag:blogger.com,1999:blog-8178101333603021599.post-37949721164495879992014-04-29T09:28:00.002-04:002014-04-29T09:28:34.622-04:00Tuesday WOD<div style="text-align: center;">
Back Squat</div>
<div style="text-align: center;">
Bench Press</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8178101333603021599.post-14510066786136911412014-04-28T08:46:00.001-04:002014-04-28T08:46:44.927-04:00Monday WOD7 min AMRAPS<br />
<br />
1. 20 Double unders<br />
10R/10L Bent over rows<br />
<br />
2. 10R/10L KB snatch to overhead reverse lunge<br />
10 push ups<br />
<br />
3. 5 Dead hang Pull ups<br />
5R/5L Pistol squats<br />
<br />
1 minute rest between roundshbhttp://www.blogger.com/profile/07526100027357575520noreply@blogger.com0tag:blogger.com,1999:blog-8178101333603021599.post-12641240990971980842014-04-26T13:14:00.001-04:002014-04-26T13:14:00.733-04:00Saturday WODLift of Choice<br />
<br />
20 Front Squats (75/55)<br />
400 m Run<br />
20 Sumo Deadlift High-pulls (75/55)<br />
20 Front Squats<br />
400 m Row<br />
20 Sumo Deadlift High-pulls<br />
20 Front Squats<br />
400 m Run<br />
20 Sumo Deadlift High-pullsMarcushttp://www.blogger.com/profile/01423938924362270640noreply@blogger.com0tag:blogger.com,1999:blog-8178101333603021599.post-28658011154544274822014-04-26T13:02:00.003-04:002014-04-26T13:12:55.534-04:00Friday WOD<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7MyweTFJsfuCqSEFtd_qkE_yjpFr5QB2nwbUPUl7RchAkGKj1GID7xwO8CL0tU8QqmrmlyiqnoL3NhKg_VY9zYYQp3HFS5nKUytiEaSTquNmo3ABF3mty41eRifJpqcsJrV-K3tqeuBey/s1600/ropeclimb.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi7MyweTFJsfuCqSEFtd_qkE_yjpFr5QB2nwbUPUl7RchAkGKj1GID7xwO8CL0tU8QqmrmlyiqnoL3NhKg_VY9zYYQp3HFS5nKUytiEaSTquNmo3ABF3mty41eRifJpqcsJrV-K3tqeuBey/s1600/ropeclimb.png" height="320" width="240" /></a></div>
<b>5 Rounds</b><br />
10 Pullups<br />
15 Wall-Balls (20/14)<br />
20 Box Jumps (24"/20")<br />
12 Hang Power Snatch (95/65)<br />
1 Rope/Net Climb<br />
<ul>
<li>CF1 Begins the above exercises while CF2 completes a 250m row</li>
<li>When CF2 finishes the row, CF2 starts where CF1 left off and CF1 completes the 250m row</li>
<li>Continue until all 5 rounds are completed (CF1 and CF2 keep a continuously running tally)</li>
</ul>
Marcushttp://www.blogger.com/profile/01423938924362270640noreply@blogger.com0tag:blogger.com,1999:blog-8178101333603021599.post-42629971917782611932014-04-26T12:58:00.002-04:002014-04-26T12:58:57.919-04:00Thursday WODOverhead Squats<br />
Bench Press<br />
<br />
Pull-up ladderMarcushttp://www.blogger.com/profile/01423938924362270640noreply@blogger.com0tag:blogger.com,1999:blog-8178101333603021599.post-89844288404869819402014-04-23T16:45:00.001-04:002014-04-23T16:45:13.134-04:00Updated Hours May 5th <div style="text-align: center;">
<span class="userContent" data-ft="{"tn":"K"}">Our test hours will end May 2nd and we will move to this schedule starting May 5th: <br /><br /> M, W, F 6am, 7am, 12pm, 430pm, 530pm <br /><br /> T, TH 630am, 12pm, 430pm, 530pm<br /><br /> Sat 830/930am</span></div>
Karihttp://www.blogger.com/profile/03824124690149010261noreply@blogger.com0tag:blogger.com,1999:blog-8178101333603021599.post-71286594676305827622014-04-23T09:58:00.002-04:002014-04-23T09:58:41.869-04:00Wednesday WOD<div style="text-align: center;">
Descending for Time:</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
10-9-8-7-6-5-4-3-2-1</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Squat Cleans (115/85)</div>
<div style="text-align: center;">
Toes to Bar</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
Followed by sled pulls</div>
hbhttp://www.blogger.com/profile/07526100027357575520noreply@blogger.com0tag:blogger.com,1999:blog-8178101333603021599.post-68274884340204605422014-04-23T09:57:00.002-04:002014-04-23T09:57:21.899-04:00Tuesday WOD<div style="text-align: center;">
Deadlift </div>
<div style="text-align: center;">
Push Jerk</div>
hbhttp://www.blogger.com/profile/07526100027357575520noreply@blogger.com0tag:blogger.com,1999:blog-8178101333603021599.post-81721685962312915702014-04-21T11:30:00.003-04:002014-04-21T11:32:15.436-04:00Going Away Party for Tina <div style="text-align: center;">
Please join us for a Grill Out in honor of Tina</div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
She will be trekking off to another land for work</div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
Let's give her a proper CFTC send-off! </div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
Thursday May 1st 6:30pm </div>
<div style="text-align: center;">
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLIxlIKlQgb2uDxWptfWiohLJfivxU5J9qFXhpL132ymTWef1UvV88BhE5E3basvwWg4QMahI9gB_0qA1zZqqT31J8FOC_FtG7Z3u8sN91Vpdw-GXkVSuounlwh8o9X4y3bT2dHXISB9g/s1600/Tina.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjLIxlIKlQgb2uDxWptfWiohLJfivxU5J9qFXhpL132ymTWef1UvV88BhE5E3basvwWg4QMahI9gB_0qA1zZqqT31J8FOC_FtG7Z3u8sN91Vpdw-GXkVSuounlwh8o9X4y3bT2dHXISB9g/s1600/Tina.jpg" height="319" width="320" /></a></div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
</div>
<div style="text-align: center;">
Bring a side dish or drink to share </div>
Matt Nacyhttp://www.blogger.com/profile/17432778285711326162noreply@blogger.com0tag:blogger.com,1999:blog-8178101333603021599.post-44188396310118515972014-04-21T09:07:00.004-04:002014-04-21T09:07:43.316-04:00Monday WOD<div style="text-align: center;">
"CFTC Marathon"</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
To celebrate the 117th running of the Boston Marathon </div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
26 Wall Balls</div>
<div style="text-align: center;">
200m run</div>
<div style="text-align: center;">
26 KB swings</div>
<div style="text-align: center;">
200m run</div>
<div style="text-align: center;">
26 Push ups</div>
<div style="text-align: center;">
200m run</div>
<div style="text-align: center;">
26 Lateral hurdle jumps (26/side)</div>
<div style="text-align: center;">
200m run</div>
<div style="text-align: center;">
26 Push Presses (45)</div>
<div style="text-align: center;">
200m run</div>
<div style="text-align: center;">
26 Lunges (13/side)</div>
<div style="text-align: center;">
200m run</div>
<div style="text-align: center;">
26 Double Unders</div>
<div style="text-align: center;">
200m run</div>
<div style="text-align: center;">
26 Squats</div>
<div style="text-align: center;">
200m run</div>
<div style="text-align: center;">
26 Burpees</div>
<div style="text-align: center;">
200m run</div>
hbhttp://www.blogger.com/profile/07526100027357575520noreply@blogger.com0tag:blogger.com,1999:blog-8178101333603021599.post-12927920428345558662014-04-19T19:56:00.002-04:002014-04-19T19:56:32.717-04:00Saturday WOD400m Run<br />
100 Squats<br />
400m Run<br />
75 Squats<br />
400m Run<br />
50 Squats<br />
400m Run<br />
25 SquatsMarcushttp://www.blogger.com/profile/01423938924362270640noreply@blogger.com0tag:blogger.com,1999:blog-8178101333603021599.post-30612802525802147922014-04-18T08:46:00.002-04:002014-04-21T09:51:11.795-04:00Friday WOD<div class="separator" style="clear: both; text-align: center;">
</div>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitJaHoJ66k79cQ4Zbrn6K6SmpiNU8Oti9Q9ny4lJ_0fSSL3fuqgPEajbm135ByBuNHQAekcCUo-ZJ8bubDMMNwRZbJv_zXCwxAoi8V2TKMdDz6rfkC7PDeg8-0ZhEMP8pdVBBzxCIYfJum/s1600/Slide2.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitJaHoJ66k79cQ4Zbrn6K6SmpiNU8Oti9Q9ny4lJ_0fSSL3fuqgPEajbm135ByBuNHQAekcCUo-ZJ8bubDMMNwRZbJv_zXCwxAoi8V2TKMdDz6rfkC7PDeg8-0ZhEMP8pdVBBzxCIYfJum/s1600/Slide2.PNG" height="240" width="320" /></a></div>
<br />
<b>Partner WOD</b><br />
2013 Regionals Team Event 6<br />
<br />
100 Double-Unders<br />
50 Sit-Ups / Hollow Rocks<br />
50 Handstand Push-Ups / Handstand Holds<br />
50 Knees to Elbows / Hang from Bar<br />
50 DB Floor Press (50/30) / Side Plank<br />
90' DB Walking Lunge (50/30)<br />
100 Double-Unders<br />
<ul>
<li>Divide reps evenly</li>
<li>One partner must be in the active rest position for the reps to count</li>
<li>Double-Unders and Walking Lunge completed at the same time</li>
</ul>
<i>Compare to 6/14/13 - movements slightly different</i><br />
<i><br /></i>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD-GIA4eafHXLej14VTRDsq1r1fxoQ7VDFAi7PlDwqlYCtqLCeAEn31DVGMYFf7v3jPYmB-ohEp2OOzv7CyVXrSIWPVhhrH0HbIJ9soVLNBjluCAAofPkGaAiDgu6v736r0t8aCfmeplEP/s1600/Slide1.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjD-GIA4eafHXLej14VTRDsq1r1fxoQ7VDFAi7PlDwqlYCtqLCeAEn31DVGMYFf7v3jPYmB-ohEp2OOzv7CyVXrSIWPVhhrH0HbIJ9soVLNBjluCAAofPkGaAiDgu6v736r0t8aCfmeplEP/s1600/Slide1.PNG" height="240" width="320" /></a></div>
<i><br /></i>
<i><br /></i>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEnZfWV9bmGoJ1PMIa4a02p-tWdmZ4XiUmhpjeAuGJHCJ13uWSM0DS304ZCAhznEqWrlCcGvOOMR2biQdIDGidAAC3j9-heRkcoqRAb-fwvxU7siIlQLH9ArFCAAF8gcxxCTkoBf6Jd8KH/s1600/Slide3.PNG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhEnZfWV9bmGoJ1PMIa4a02p-tWdmZ4XiUmhpjeAuGJHCJ13uWSM0DS304ZCAhznEqWrlCcGvOOMR2biQdIDGidAAC3j9-heRkcoqRAb-fwvxU7siIlQLH9ArFCAAF8gcxxCTkoBf6Jd8KH/s1600/Slide3.PNG" height="240" width="320" /></a></div>
<div>
<br /></div>
Marcushttp://www.blogger.com/profile/01423938924362270640noreply@blogger.com0tag:blogger.com,1999:blog-8178101333603021599.post-15227680918749897382014-04-17T15:40:00.002-04:002014-04-17T15:40:43.443-04:00Thursday WODBack Squats<br />
Shoulder PressMarcushttp://www.blogger.com/profile/01423938924362270640noreply@blogger.com0tag:blogger.com,1999:blog-8178101333603021599.post-33906338282153394882014-04-17T15:39:00.001-04:002014-04-18T08:49:03.373-04:00Wednesday WOD<div style="text-align: center;">
<img src="http://www.crossfitiii.com/Websites/crossfitiii/images/Jackie.jpg" height="200" width="153" /></div>
"Jackie"<br />
<br />
1000m Row<br />
50 Thrusters (45/45)<br />
30 Pull-UpsMarcushttp://www.blogger.com/profile/01423938924362270640noreply@blogger.com1tag:blogger.com,1999:blog-8178101333603021599.post-11084392374839275402014-04-15T10:08:00.002-04:002014-04-15T10:08:17.716-04:00Tuesday WOD<div style="text-align: center;">
Deadlift</div>
<div style="text-align: center;">
Bench Press</div>
Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-8178101333603021599.post-42028909942969818342014-04-14T08:56:00.002-04:002014-04-14T08:56:47.830-04:00Monday WOD<div style="text-align: center;">
Kelly</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
5 Rounds</div>
<div style="text-align: center;">
<br /></div>
<div style="text-align: center;">
400m run</div>
<div style="text-align: center;">
30 wall balls</div>
<div style="text-align: center;">
30 box jumps</div>
hbhttp://www.blogger.com/profile/07526100027357575520noreply@blogger.com0tag:blogger.com,1999:blog-8178101333603021599.post-19110670945464446582014-04-13T13:19:00.001-04:002014-04-14T08:22:08.058-04:00Saturday WOD<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu994JrDKQtI4IT8doJMH4p6xHd8LA-lZJccUDsj_ZLFJ_KGimYHPeD5vFKUuSKesiFb2qBHUjAI35bq7tBz8rdM6O7y2lKNrBPujubFq_4IO14WnP0X08cUbDvUrldTXILD9sma_rawCv/s1600/IMG_2499.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu994JrDKQtI4IT8doJMH4p6xHd8LA-lZJccUDsj_ZLFJ_KGimYHPeD5vFKUuSKesiFb2qBHUjAI35bq7tBz8rdM6O7y2lKNrBPujubFq_4IO14WnP0X08cUbDvUrldTXILD9sma_rawCv/s1600/IMG_2499.JPG" height="240" width="320" /></a></div>
<b>Strength</b><br />
Back Squats 3 x 3<br />
<br />
<b>Conditioning</b><br />
AMRAP 14 Minutes<br />
8 Toes to Bar<br />
12 Back Rack Reverse Lunges (95/65)<br />
20 Double-UndersMarcushttp://www.blogger.com/profile/01423938924362270640noreply@blogger.com0tag:blogger.com,1999:blog-8178101333603021599.post-80485135517454476672014-04-11T10:42:00.000-04:002014-04-11T10:59:25.917-04:00Friday WODTeam WOD!<br />
<br />
<b>Barbells & Burpees</b><br />
<br />
<b>Teams of 3</b> work to complete the following, dividing reps in any way. One athlete works at a time:<br />
100 Sumo Deadlift High Pull (95/65)*<br />
80 Hang Power Cleans (135/95)*<br />
60 Front Squats (135/95)<br />
40 Push Jerk (135/95)<br />
20 Thrusters (135/95)<br />
<br />
At the top of every minute, stop where you are and all three athletes complete burpees as described below:<br />
<br />
0:00 - 10:00 - 5 burpees<br />
10:00 - 15:00 - 4 burpees<br />
15:00 - end - 3 burpees<br />
<br />
*Scale weights according to ability so that form is maintained throughoutMarcushttp://www.blogger.com/profile/01423938924362270640noreply@blogger.com0