WORKOUT OF THE DAY
March 25

Strength:
Push Press: 5-4-3-2-1

Conditioning:
8 minute AMRAP
3 Hang Power Cleans (135/95)
4 Push Press
5 Handstand Pushups

March 24

Strength:
Backsquat: 3-3-3-3-3 @ 80%

Conditioning:
5 minute EMOTM:
10 Goblet Squats (24/20kg)

5 minute EMOTM:
10 Burpees

Upcoming Events!

We’ve got a few fun Hierarchy events coming up — mark your calendars!

Reebok FitHub Workout + Private Party
Saturday, March 29 at 11:00am
1251 Wisconsin Ave NW

Our friends at the Reebok FitHub are hosting a workout  and private party for CrossFit Hierarchy athletes.  We’re taking over the whole store starting at 11:00am — come get in a workout with Coach Tyler and stay for free food (and booze, duh) and 15% off all the brand new Reebok CrossFit gear.

Hierarchy Social at Carmines 
Saturday, April 5 at 7:00pm
425 7th St NW

You guys have given it your all on every workout, and we couldn’t be prouder. Come celebrate the end of the 2014 Open with the Hierarchy coaches and your fellow athletes! We’ve got a party room all to ourselves, so come enjoy great food and an open bar–you guys earned it!

March 22

REMINDER! Next weekend is our private workout + exclusive shopping event at the Reebok FitHub in Georgetown! We’re taking over the whole store starting at 11:00am — come get in a workout and stay for free food (and booze, duh) and awesome discounts off all the brand new Reebok CrossFit gear!

Skill Work:
Power Snatch

Conditioning:
21-15-9, for time:
Hang Power Snatches (95/65#)
Box Jumps (31″/24″)
**15 Burpees after each set**

14.4

14 minute AMRAP:

60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 / 14 lb.
30 cleans, 135 / 95 lb.
20 muscle-ups

March 20

Skill Work:
Handstands/Handstand Push-ups

Conditioning:
4 Rounds, for time:
800m Run
25 Russian Twists (45/25#)

March 19

Strength:
15 minutes to establish a 1RM Thruster

Conditioning:
8 min AMRAP:
5 Thrusters (135/95#)
25 Double-unders

March 18

Strength:
Chin-ups: 3 x Max Effort

Conditioning:
Tabata Row
Tabata Sit-ups
Tabata Burpees

March 17

Strength:
Ring Dips: 3 x Max Effort

Conditioning:
20 minute AMRAP:
5 Toes-to-Bar
10 Push-ups
15 Air Squats

DOUBLE ‘HELEN’

Double “Helen”
25 minute AMRAP, in teams of 2:
800m Run
41 KB Swings (24/16kg)
24 Pull-ups

Partners will complete each 800m run together. Partners will complete the 41 swings and 24 pull-ups as a team (not each).  Teams may split the work however they choose, but only one partner may work at a time.

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