JULY 25, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Tuesday

Every 2 min for 6 sets 
3 Back Squats at 75-80%

Directly Into

Every 2 min for 6 sets 
2 Back Squats 80-85%

Directly Into

Every 2 min for 6 sets 
1 Back Squat 85-90%

*Stay with the same weight for all 6 sets of 3 reps, add weight and stay with that weight for 6 sets of 2 and lastly add a heavy weight to perform all 6 sets of 1 rep.

 

3 sets for quality: 

10 Barbell Pendlay Row 

10 each arm Windmills

10 Barebell roll outs 

JULY 22, 2017

Written by CrossFit Foggy Bottom on . Posted in WODs

WOD for Saturday

 

Teams of 2, For time:

10 Clusters 135/95
20 Lateral Burpees
30 Hang Clean and Jerk
40 Pull-ups
60 Box Jumps 24/20
100 Wall Balls 20/14
60 Box Jumps
40 Pull-ups
30 Hang Clean and Jerk
20 Lateral Burpees
10 Clusters

1 work/1 rest

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