RX THE WOD

On today’s business trip to Washington I was again guest at Danielle Dionne’s box at Crossfit Balance. This gym has the best city location of all CF gyms a few blocks away from the White House. The members are fun and the programming seems to reflect the owner’s diverse competitive sports background. My arms were still sore after doing the “Grace” benchmark two days ago…

Strength
– 15 min Heavy Squat Cleans (145lbs)
– 4 rounds of combo @ 115lbs
— High hang clean
— Full clean

WOD
7 rounds for time:
– 5-10-15-20-15-10-5 Pushups
– 5 kettlebell swings (70lbs)
TIME: 5:30 Rx

Cashout
4 rounds not for time:
– 25 supermen
– 25 abmat situps

Hotels and Life Fitness seem to have struck a secret pact against pull-up bars, barbells, rings and other Crossfit-usable gear. To its credit, Hyatt Boston had the LF-G7 station that at least has pull-up handles. “Lynne” was one of the very few benchmark WODs the hotel gym was equipped to handle.

WOD “Lynne”
5 rounds not for time:
– max rep Body Weight Bench Press (165lbs)
– map rep Pull Ups
53 presses, 88 pullups
SCORE:  141

There are Christmas songs everywhere we go from malls to the radio. So I was inspired/annoyed into a “Twelve Days of Xmas”. Not as catchy but sure effective.
The rules are simple:
– 12 days of WODs
– 1 Benchmark WOD or Max test each day
– No matter where we travel
I happen to be in Boston today so went to the legendary CrossFit Southie for my fair share of work…
Cash-In
– burpees over the bar, hollow rock, supermen, mobility
Strength
Find 1RepMax of Clean & Jerk: 150lbs
WOD “Grace”
– 30 Clean & Jerks for time (95/135)
TIME: 5:45 @ 115lbs
Funny, the same time to the second as I did on October 15th….