CrossFit Mainstreet

10580 Main Street

Fairfax, VA 22030

(571) 337-6274

info@crossfitmainstreet.com

FRONT SQUATS, LUNGES, BURPEES AND PULL UPS

Front Squat 3 rep max

then...

Five rounds for time of:

45/25 pound Overhead walking lunges 30 feet

21 Burpees

post time completed

Finisher Weighted Pull ups

"FIGHT GONE BAD"

"Fight Gone Bad!"

Three rounds, one minute each of:

Wall-ball, 20/14 pound ball, 10/9 ft target (Reps)

Sumo deadlift high-pull, 75/55 pounds (Reps)

Box Jump, 20" box (Reps)

Push-press, 75/55 pounds (Reps)

Row (Calories)

Add total points completed from all three rounds

POWER SNATCHES AND "SWINGING ANNIE"

Power Snatch 2 rep max

then...

"Swinging Annie"

For time:

50-40-30-20-10:

KB Swings 53/35 pounds

Situps

Double Unders

Post time completed

BACK SQUATS, SHOULDER TO OVERHEAD, PULL UPS, PUSH UPS AND SPRINTING

Back Squat 5 rep max

then...

Complete as many rounds as possible in 15 minutes:

3 Shoulder to overhead 155/105 pounds

6 Pull Ups

9 Push Ups

200 meter run

Post rounds completed

OPEN GYM OR OLYMPIC LIFTING

Open Gym 10am - 11am

Olympic Weightlifting class 11 AM - 1 PM (10 dollar drop in)

POWER CLEANS AND THE MILE RUN TEST

Find your Power Clean 1 rep max

then...

"Death by Power Clean"

With a continuously running clock perform 1 power clean at 75% of your 1RM on minute 1. At the beginning of the second minute perform 2 power cleans. Continue to add one rep per minute until you cannot finish the set within 60 seconds.

Post loads, rounds, and reps to completed

Finisher = 1 Mile run for time

BACK SQUATS WALL BALLS AND DOUBLE UNDERS

Back Squat 5 rep max

then...

For time:

50 Wall balls 20/14 pound ball

100 Double Unders

40 Wall balls

80 Double Unders

30 Wall balls

60 Double Unders

20 Wall Balls

40 Double Unders

10 Wall Balls

20 Double unders

post time completed

DEADLIFTS, HANG POWER CLEANS, TOE TO BARS AND SLED PULLS

Deadlift 5 rep max

then...

Complete as many rounds as possible in 12 minutes of:

9 Hang Power Cleans 155/105 pounds

12 Toes to Bar

post rounds completed

Finisher 400 meter sled drag 55/35 pounds (For time)

VETERAN'S DAY

We are only open 6am, 7am and 12pm on Veteran's day November 11th 2014:

Classes are FREE to any Veterans!!! Please sign the online waiver before arriving to the gym via the "Try Us" link.

"Armistice"

9 minute AMRAP

100-meter sprint

11 sit-ups

11 air squats

100-meter sprint

22 sit-ups

22 air squats

100-meter sprint

33 sit-ups

33 air squats

*add 11 to the sit-ups and air squats for each additional round

 

2-minute rest and reflection followed by another 9 minute AMRAP

100-meter sprint

11 pushups

11 box jumps (RX 24”/20”)

100-meter sprint

22 pushups

22 box jumps (RX 24”/20”)

100-meter sprint

33 pushups

33 box jumps (RX 24”/20”)

*add 11 to the pushups and box jumps for each round

 

About the WOD and Armistice Day

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.

At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery. The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day.

The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.

The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.

Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

SHOULDER PRESSES, THRUSTERS, BURPEES, AND PULL UPS

Shoulder Press 5 rep max

then...

For time:

12-9-6-9-12 reps of:

Thrusters 115 / 75 pounds

Burpees

Strict Pull Ups

post time completed

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