Spartan up, CF Hard!


As some of you might know, some of us did a Spartan Sprint race this summer... It was a blast! Almost 5 miles of obstacles, mud, heavy objects of all sorts and lots of fun!


Now we are setting our sights on the next level up: the Spartan Super. This one is an 8 to 10 miler... double the distance, double the obstacles, double the fun! This adds some extra motivation to our daily training... so many of what we do in class translates into the kind of obstacles you find in these races (farmer's carry, rope climb, pull ups... and of course, everyone's favorite: penalty burpees!).


The race will take place in Arrington, VA (a 3h drive from Rockville) on Sat 5.13.2017 Here is the website with more details:


If you want to sign up, please do so under our team ("Crossfit Hard") in the Saturday 12:15-1:00 time slot. We'll be discussing more details as the date approaches.



David Lagos



WOD 110916

What song typifies the last 24 hours of your life?

Warm-up 5

2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
Two Rounds:
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
3 Inch Worm Progressions
16 Mountain Climbers (8/side)

Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
LAX Shoulder

Push Jerk

Four sets of:
Push Jerk x 6 reps
Rest 1-2 minutes

All four sets should be heavy, working sets.

Metcon (AMRAP - Rounds and Reps)

Against a 10-minute running clock, complete the following:
Row 1000 Meters
immediately followed by…
As many rounds and reps as possible of:
40 Double-Unders
30 Wall Ball Shots (20/14 lbs)
20 Ring Dips

Cash Out

Tabata Star Jumps

Out of Town WOD

10 min AMRAP
10 HSPUs
10 Pull-ups


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