WORKOUT OF THE DAY
“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″)

July 17

Strength/Power:
Jerk Complex: 1, 1, 1, 1, 1, 1
1 Rep = 1 Push Jerk + 1 Split Jerk

Conditioning:
15 minute AMRAP:
10 S2OH (155/105#)
30 DUs

CAL TEAM AT HOME ON 7/19!

Athletes,

The Capital Affiliate League is coming to CrossFit Hierarchy for Week 2! Come out and support Armando, Ashtan, Bonnie,  Boom, Jenn, Hilary, Rizzo and coach Christine as they compete at home against 5 other DC teams. Competition will get underway at 1PM sharp so show up and get loud!

Note that due to the 1:00 CAL start time, there will be NO NOON WOD ON SATURDAY, JULY 19. We we hold a 9:00am WOD and 10:00am WOD that day, be sure to sign up on FrontDesk.

July 16

Strength:
10 min EMOM:
Evens: 3 Power Cleans (165/115#)
Odds: 30 Second L -Sit

Conditioning:
2RFT:
20 Pull-ups
30 Wallballs (20/14#)
40 Burpees

July 15

Strength:
Floor Press: 5-5-5-5-5

Conditioning:
15 min AMRAP:
20 HR Push-ups
40 Air Squats
400m Run

July 14

Strength:
Overhead Squat: 2, 2, 2, 2, 2

Conditioning:
3RFT:
7 Snatches (135/95#)
10 T2B
20 KB Swings (32/24kg)

Kelly

“Kelly”

5RFT:
400m Run
30 Box Jumps (24 /20″)
30 Wallballs (20/14#)

July 11

Strength: 
Romanian Deadlifts: 3 x 12

Conditioning:
For time:
21-15-9
Deadlifts (225/155#)
Ring Dips
*500m Row between each set

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