Halloween FlashWOD :: Sunday, 10/31 at Exorcist Stairs :: 3 p.m.

5 rounds for time:

10 pullups, stairsprint up, 5 Handstand pushups, starisprint down.

Meet at the bottom of the stairs.

Follow up:

This was a tough workout - the stairs proved to be a little tougher than expected.  I took two at a time for the first 4 rounds, but went singles after that.  The HSPUs are getting easier, although the R shoulder is still sore from the 100 Day Burpee Challenge. Time was 13:45.

Flash WOD :: Wednesday, 10/27 at Nat'l City Christian Church (Mass & 14)

For time: 5 rounds of 10 Mel Gibson Pushups, Stair Sprint up, 20 Over head squats, bear crawl down.

FlashWOD :: Friday, 10/15/10 :: 7:00 a.m. at Meridian Hill Park

Meet at Meridian Hill Park - 16th and Florida (south side at the bottom of fountain).

WOD: 5 rounds for time: Stair sprints up, 10 Mel Gibson pushups, Stair sprints down, 20 TRX rows.

FlashWOD :: 10/13/10 6:30 a.m. Dupont Circle

Wednesday, October 13, 2010
6:30 a.m.
Dupont Circle - meet at the fountain.

FlashWOD: 4 rounds for time of the following:
15 Bulgarian Split Squats (per leg)
10 Tuck Jumps
5 Hand Stand Pushups (sub 30 second holds or pushups)

FlashWOD :: Sunday, 10/10/10, 12:10

At Mitchell Park (23rd and S) on the basketball court. Meet at 12:10.
10/10/10 workout:
10 rounds of 10 pushups and 10 box jumps for time.

New FlashWOD: Friday Tri-day (800m, 20K, 5K)

Yes, this is over the top.

What: 800m swim/20K ride/5K run
Where: Hains Point, East Potomac Park
When: Friday, October 8 at 4:00 p.m.

The pool at Hains Point is heated, thankfully.

We will meet at the entrance to the pool.  The pool is 50 meters, so that's 16 laps.  Hains Point is 3.2 miles, so 4 laps is 13 miles/20.9K and then 1 lap is 3.2/5.1K.

Bring goggles, swim trunks, bike, running shoes, water, and energy drinks.

This should take about 90-120 minutes.  And it's an awesome day!

Questions? Post to comments.

FlashWOD #2 :: Wednesday, 10/6/10 @ The White House, 6:30 p.m.

Date: Wednesday, October 6, 2010
Time: 6:30 p.m.
Place: The White House - 1600 Pennsylvania Ave, NW (meet by the war protester who is camped out)
WOD: Complete 3 rounds of the following for time: 50 meter walking lunge, 10 burpees, 50 meter broad jump, 20 knees to elbows, 50 meter sprint, 30 sit-ups.  

Try to arrive early and warm-up first.

First FlashWOD in the books

Great turnout - 6 people plus one that Kristen roped in.  The workout was plenty challenging - 10 pullups, 20 pushups, 30 squats, then a 500 meter or so sprint up the access road to Rock Creek Park.

I'm planning on a Wednesday FlashWOD - stay tuned for details.

First FlashWOD

Date: Saturday, October 2
Time: 2 p.m.
Place: Rock Creek Park at Calvert Street (meet at the info sign at the bottom of the hill).
WOD: In 20 minutes complete as many rounds as possible where the following is 1 round: 10 pullups, 20 pushups, 30 squats, 1 hill run up to Calvert Street.

What to wear? Workout gear, running shoes.  You should arrive ready to go, i.e. warmed up, shoes tied, etc.  If you can't do certain things, I will show you how to scale.  This is rain or shine.

Post rounds to comments.