Author Archive

MARCH 25, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Saturday 

 

Teams of 2, 1 work/1 rest *when switching rest–>work buy in of 3 burpees. 

800m run *together 

100 KB front rack lunges 53/35

4 Rope Climbs 

100 alt DB Snatches 55/35

2000m row 

100 Box Jump Overs 20″

4 Rope Climbs 

100 KB Swings 53/35

800m run *together 

MARCH 24, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Friday 

17.5 is finally here! Last Open workout for this year- Bring it home strong CFFB and hope to see everyone at the Afterparty! 

Open Night Friday Afterparty! 

After 5 weeks of sweat and fun we are wrapping up the Open for this year. Thanks to all athletes for showing your hard work and dedication, judging and supporting each other. Thanks to everyone not competing, but showing up in the good spirit and cheering everyone on. Last but not least, thanks to coach Rob and Jordan for running a smooth and fun Open Night Friday! The community at CrossFit Foggy Bottom is spectacular and the best part of the daily grind. 

Join us on the afterparty this Friday after the last 17.5 heat. Bring a snack/beverage to share and feel free to bring friends and family. After we will head over to Burger Tap and Shake to continue the celebration. 

17.5

10 rounds for time of:
9 Thrusters 95/65
35 DU’s 

MARCH 23, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Thursday 

17.5 announcement tonight! 

Open Night Friday Afterparty! 

After 5 weeks of sweat and fun we are wrapping up the Open for this year. Thanks to all athletes for showing your hard work and dedication, judging and supporting each other. Thanks to everyone not competing, but showing up in the good spirit and cheering everyone on. Last but not least, thanks to coach Rob and Jordan for running a smooth and fun Open Night Friday! The community at CrossFit Foggy Bottom is spectacular and the best part of the daily grind. 

Join us on the afterparty this Friday after the last 17.5 heat. Bring a snack/beverage to share and feel free to bring friends and family. After we will head over to Burger Tap and Shake to continue the celebration. 

 

Bench Press 5×4

 

Tabata, for max reps 

Cal Ski Erg

rest 1 min 

Sit-Ups 

rest 1 min 

Cal Row 

rest 1 min 

Push Ups 

MARCH 20, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Monday

Impressive work to everyone completing 17.4! Make sure you submit your score before 8pm tonight. 

Last Open week, plan to celebrate big on Friday night. More info to come. 

 

Push Press 6×2

*Work up to a heavy double  

 

“Smooth and Fast”
21-15-9-6-3

Thrusters 95/65

Burpees over the bar