WOD for Friday
It’s GO time nr. 4!!
Open Night Friday’s at CFFB with Coach Rob and Jordan!
-The morning and noon classes will run as normal classes today.
-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.)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225/155
55 wall-ball shots, 20lbs to 10-ft/ 14lbs to 9-ft
55 calorie row
55 handstand push-ups
WOD for Thursday
17.4 announcement tonight! Figure this one out, Dave Castro posted the picture blow as a little hint for 17.4.
What do you think we will see?
Work up to a heavy single
2 @ 90%
4 @ 80%
6 @ 70%
8 @ 60%
10 @ 50%
3 rounds for time:
21 KB Swings 53/35
WOD for Wednesday
7 min AMRAP
*Two easy movements- move efficiently, go fast and don’t stop!
3 sets for quality:
Max set of strict chin-ups
8 (4 each leg) Back Rack Lunges *from the rack
Noon and evening classes are running as normal! Come and spend your snow day with us.
WOD for Tuesday
ALL MORNING CLASSES (6:15am and 7:15am) ARE CANCELLED TODAY DUE TO THE SNOW. Stay tuned on blog and Facebook about remaining classes.
In 6 min
Work up to a heavy Cluster (Squat Clean directly into a Thruster)
10 min AMRAP
10 Power Cleans 135/95
WOD for Monday
Amazing job to everyone finishing 17.3 and hitting new snatch and pull-up PR’s! The picture below sums up our Friday night fire pretty well.
“Fight Gone Bad, real bad”
3 rounds for total reps, 1 minute stations.
Cal Ski Erg
Box Jumps 24/20
Wall Balls 20/14
In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. In groups of 4, everyone will starts on the ski erg and end with the burpees.
WOD for Saturday
8 min EMOM
5 Back Squats
10 Deadlifts 185/135
10 Burpees over the bar