WORKOUT OF THE DAY
“Triple 3”

The 2014 Reebok CrossFit Games are underway in Carson, CA this weekend. We celebrate the Games on Saturday with a special Hierarchy version of the Individual Games WOD “Triple 3.” May the odds be ever in your favor.

“Triple 3”

In teams of 2, complete for time:

Buy In:
30 Ground to Overhead (155/105#)

Then:
3,000m Row
300 DUs
3 Mile Run

*Partners may break up the work however they see fit. Both partners may work simultaneously.

CAL Week 3 at Praxis

Athletes,

Tomorrow marks Week 3 of Capital Affiliate League — Team Hierarchy will travel to CrossFit Praxis (located at 14th and Florida NW) to throw down at 1PM. Come get loud your fellow athletes and coaches and get to know your local DC CrossFit community!

 

July 25

Strength: 
15 minutes to establish a 1RM Hang Power Snatch

Conditioning:
For time:
20 Hang Snatch (105/70#)
40 Burpees to plate
800m Run

July 24

Strength:
Floor Press: 3-3-3-3-3-3

Conditioning:
15 minute AMRAP:
100 DU Buy-In (counts against your time)
3 Wall Walks
10 T2B

July 23

Strength:
Backsquat: 5, 5, 5, 5, 5
First set should be at least 75% of 1RM

Conditioning:
4RFT:
50 Air Squats
25 Russian Twists (45/25#)

July 21

Strength:
Chin-ups: 3 x Max Effort

Conditioning:
12 minute EMOM:
5 Deadlifts (225/155#)
7 Bar Facing Burpees

Welcome Derrick!

Athletes,

If you worked out last week, chances are you got to meet CrossFit Hierarchy’s newest coach, Derrick Fields!

Derrick has been coaching CrossFit since 2012 and has worked with athletes at a number of  DC boxes, including CrossFit DC, CrossFit Capitol Hill and CrossFit Praxis. In addition to his CF-L1, he is also holds a CrossFit Olympic Lifting certification and — like all Hierarchy coaches — is seriously passionate about helping athletes exceed beyond what they ever thought was possible. We’re beyond thrilled to have Derrick join our team — he brings the same high level of coaching you’ve come to expect from CFH. Here’s hoping he can also bring some diversity to the music selection…

Derrick will be leading both morning and evening classes, so be sure to welcome  to the CrossFit Hierarchy community next time you see him! You can also email him at derrick@crosfithierarchy.com.

“Grace”

So much love to all the awesome Hierarchy members that came out IN FORCE to support the CAL team at home this weekend! You guys are what makes this place so special, you rock!

Strength/Power:
15 minutes to establish a 1RM:
A) Power Clean + Push Press
B) Power Clean + Push Jerk

Conditioning:
“Grace”
For time:
30 Clean & Jerks (135/95#)

July 19

Partner WOD:

20 minute AMRAP, in teams of 2:
30 Thrusters (95/65#)
400m Dumbbell Ruck (35#)

Partners will complete a total of 30 thrusters as a team, breaking up the work as desired. When all thrusters have been completed, partners will complete a 400m Dumbell Ruck using a single 35# dumbbell per team. Partners can switch off holding the dumbbell at any point during the ruck.

July 18

Conditioning:

For time:
50 KB Swings (32/24kg)
50 Push-ups
50 GHD Sit-ups
50 Back Extensions
50 Wallballs (20/14#)
50 Box Jumps (24/20″)

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