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JULY 19, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Wednesday 

 

It’s not too late to sign up for the Tri-atholon Fundraiser this Sunday. 

FUNDRAISER- CrossFit Balance Tri-atholon: Paddleboarding, Running, Biking

When: Sunday, July 23rd- kick off at 6:30am. Meeting time at 6:00am.

Where: Key Bridge Boathouse

What: Come out and support the CrossFit Balance team in their training for CrossFit Games in Madison! We will be completing a 3 mile paddle, 4 mile run, and 14 mile bike. We will be providing paddle boards and have a contact for bike rentals as well. If you want to participate in just the paddle and run that is fine as well!
Registration: We are limiting the registration to 30. 

The cost is $50 and all proceeds will go the team to help support their expenses to Madison! Please email Danielle to register.

 

Deadlift 3×8

 

For time:

1000m Row
1000m Ski Erg
100 DU’s

JULY 18, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Tuesday 

We wish Coach Christian best of luck on his new adventure in California. Thanks for all your coaching and encouragement. 

 

7 sets, work up to today’s heaviest

1 Thruster + 1 Front Squat + 1 Push Press
*from the rack

 

4 sets for quality:

1-3 Strict Pull-ups
5 Kipping/Butterfly Pull-ups
*Perform Unbroken

JULY 15, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Saturday 

For time in Teams of 2, 1 work/1 rest

100 Shoulder to Over head 155/105
*from the ground. Every time you switch buy in of 10 Burpees

100 Back Squats 155/105
*from the ground. Every time you switch buy in 10 Burpees

100 T2B
Every time you switch buy in 10 Burpees

 

JULY 14, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Friday

A friendly reminder to download the sugarwod.com app and join CrossFit Balance! You will receive a notification of the daily workout! Go to the bottom screen and select more and then workout tracks (select preference for the workouts- Endurance, FB, GP, TC are options)! 

3 Bar MU or 5 C2B Pull-ups 
10 Power Cleans 135/95
3 Bar MU
20 Box Jump Overs 24/20
10 Power Cleans 
3 Bar MU
30 Sit-Ups
20 Box Jump Overs 24/20
10 Power Cleans 
3 Bar MU
40 KB Swings 53/35
30 Sit-Ups
20 Box Jump Overs 24/20
10 Power Cleans 
3 Bar MU
50 cal row
40 KB Swings 53/35
30 Sit-Ups
20 Box Jump Overs 24/20
10 Power Cleans 
3 Bar MU