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FEBRUARY 23, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Thursday

17.1 Announcement Tonight at 7pm!

It’s not too late to sign up!
Go to: games.crossfit.com
Register under: Crossfit Foggy Bottom affiliate and team. 

Don’t miss Open Night Friday’s at CFFB.
-The Open WOD will be programmed all day on Friday’s. The morning and noon classes will run as normal classes.
-Open Night Friday’s starts at 4:30pm – 7:30pm.
We will be running heats! Write down your name to the heat sign-up on the whiteboard when you arrive. It will be first come, first serve! All athletes will mobilize and warm-up at own pace. Each heat will have a briefing and assigned judge.
-RX, Scaled, Masters or just participating… Regardless of your fitness level this will be a fun night for everyone. Feel free to bring friends and family, the more the merrier!
-If you can’t participate at Open Night Friday’s, make up times will be during Open Gym hours at CFFB, or 10am at TC on Sunday’s.

(Friday Night Lights at TC will be running heats starting at 4pm- 8:00pm on Friday’s. You are welcome to participate at any of our Crossfit Balance locations, but be sure to register under your affiliate, Crossfit Foggy Bottom.)

Mobility Work 

 

For time:

1 mile Run (2x around the big block) 

1000m Row 

Directly into:

 

3 rounds

50 DU’s 

25 Sit-ups 

Directly into:

1000m Row

1 mile Run

 

*Friday blog post might be posted a little later than normal due to Dave Castro’s 17.1 announcement. 

FEBRUARY 22, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Wednesday 

Team CrossFit Foggy Bottom is now updated and ready to crush The Open! 

It’s not too late to sign up!
Go to: games.crossfit.com
Register under: Crossfit Foggy Bottom affiliate and team. 

 

Back Squats

2 @ 90%

3 @ 85%

4 @ 80%

5 @ 75%

6 @ 70%

7 @ 65%

8 @ 60%

9 @ 55%

10 @ 50%

Repeat the same for Strict Press 

FEBRUARY 21, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Tuesday 

2 Day Countdown!

17.1 will be announced by Dave Castro this Thursday, Feb 23rd!
It’s not too late to sign up!
Go to: games.crossfit.com
Register under: Crossfit Foggy Bottom affiliate and team. 

Don’t miss Open Night Friday’s at CFFB.
-The Open WOD will be programmed all day on Friday’s. The morning and noon classes will run as normal classes.
-Open Night Friday’s starts at 4:30pm – 7:30pm.
We will be running heats! Write down your name to the heat sign-up on the whiteboard when you arrive. It will be first come, first serve! All athletes will mobilize and warm-up at own pace. Each heat will have a briefing and assigned judge.
-RX, Scaled, Masters or just participating… Regardless of your fitness level this will be a fun night for everyone. Feel free to bring friends and family, the more the merrier!
-If you can’t participate at Open Night Friday’s, make up times will be during Open Gym hours at CFFB, or 10am at TC on Sunday’s.

(Friday Night Lights at TC will be running heats starting at 4pm- 8:00pm on Friday’s. You are welcome to participate at any of our Crossfit Balance locations, but be sure to register under your affiliate, Crossfit Foggy Bottom.)

 

4 rounds of:

2 min AMRAP

Cal Ski Erg 

2 min AMRAP 

D-Ball ground to shoulder 

2 min AMRAP 

Plate Burpees  

2 min AMRAP 

Over Head Lunges with Fat bar 95/65

 

FEBRUARY 20, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Monday 

We are running normal schedule today! 

 

2017 CrossFit Open starts this Thursday, Feb 23rd! 

Register here: games.crossfit.com

CrossFit Foggy Bottom- affiliate
CrossFit Foggy Bottom- team

 

5×2 Thrusters 

*from the floor, work up to a heavy double.

 

10 min AMRAP 

6 Thrusters 95/65

12 Box Jumps 24/20

6 C2B or Pull-ups 

 

FEBRUARY 18, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Saturday 

 

Teams of 2, (or if you are feeling ambitious complete solo)

In 24min complete as many reps and burpees as possible. 

50-40-30-20-10

Snatches *any way 

65/45, 95/65, 115/75, 135/95, 155/105

HSPU 

Remaining time Burpees over the bar

*score is burpees over the bar 

*1 work/1 rest 

FEBRUARY 17, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Friday 

 

10 min EMOM 

1 Split Jerk 

*From the rack.

 

For time:

100 Wall Balls 20/14

*Every time you stop moving 1 Clean & Jerk 135/95

(No resting against the wall. Clean and Jerk any way.)

Directly into 

30 Squat Cleans 135/95

*Every 5 reps of squat cleans perform 5 Burpees before proceeding.