Announcements
- If you haven't already, please go in and enter your bank account or CC info so payment processing continues on schedule. Thanks! www.crossfitwashpark.zenplanner.com
- Thanks to everyone who came out to Grizzly Rose on Saturday, hope you all had as much fun as I did! Mechanical bull rental at the next CFWP Throwdown?!
- Remember to submit your 15.2 scores by 6pm today! If you're re-doing at 5pm, make sure you're done by 5:45 in case there are server issues with entering your score!
Strength
- Squat clean, 5x3 touch and go
- Strict/weighted ring dip practice between sets
WOD
12 minute AMRAP of:
- 400m Run
- 20 Cleans, 115#/75#
- 15 Box jumps, 24"/20"
- 15 Cleans, 135#/95#
- 15 Box jumps, 24"/20"
- 10 Cleans, 155#/115#
- 15 Box jumps, 24"/20"
- 5 Cleans, 185#/135#
- 15 Box jumps, 24"/20"
- ME Cleans, 205#/145# in remaining time
Use any type of clean, as long as the rep starts from the floor.
Read MoreAnnouncements
- If you haven't already, please go in and enter your bank account or CC info so payment processing continues on schedule. Thanks! www.crossfitwashpark.zenplanner.com
- Saturday 3/7, 9pm - CFWP Night at Grizzly Rose! Details on FB. Thanks Kayla and Hailey for organizing! Don't miss this! There is a party bus leaving CFWP at 830pm (seats are full), but carpooling behind the party bus is a decent idea!
Skill
- 4x400m run
- Rest exactly 2 minutes between runs
WOD
In teams of 4, complete:
- 3000m row in 250m increments (everyone rows three times)
Non-rowing partners complete AMRepsAP of:
- KB snatch, 53#/35#
- Med ball clean, 20#/14#
Only one partner can work on a movement at a time; one partner rests while 3 are working.
Read MoreAnnouncements
- If you haven't already, please go in and enter your bank account or CC info so payment processing continues on schedule. Thanks! www.crossfitwashpark.zenplanner.com
- 15.2 in classes all day today. Then it's Friday Night Lights! We'll just have continuous heats of 15.2 starting ~5:30pm until everyone is done. Even if you did the WOD earlier in the day, come hang out!
- Saturday 3/7, 9pm - CFWP Night at Grizzly Rose! Details on FB. Thanks Kayla and Hailey for organizing! Don't miss this!
WOD: 15.2
From 0:00-3:00, 2 rounds of:
- 10 OHS, 95#/65#
- 10 C2B pull-ups
From 3:00-6:00, 2 rounds of:
- 12 OHS, 95#/65#
- 12 C2B pull-ups
From 6:00-9:00, 2 rounds of:
- 14 OHS, 95#/65#
- 14 C2B pull-ups
Etc, until you can't complete 2 rounds in 3 minutes.
Read MoreAnnouncements
- If you haven't already, please go in and enter your bank account or CC info so payment processing continues on schedule. Thanks! www.crossfitwashpark.zenplanner.com
- Come watch the announcement of 15.2 at CFWP Thursday at 6pm, and then we'll be doing the Open in all the classes Friday. Friday evening we'll just have continuous heats of 15.2 until everyone is done!
- Saturday 3/7, 9pm - CFWP Night at Grizzly Rose! Details on FB. Thanks Kayla and Hailey for organizing! Don't miss this!
Strength
- 5x {1 clean + 2 Split jerks}
- Pendlay row x5 between sets
WOD
For 12 minutes, start each minute with 15 seconds of plank, then in the remainder of the minute complete
- 6 Power snatch, 95#/65# (odd minutes); 6 OH lunge, 95#/65# (even minutes)
- 2 Strict Toes-to-bar or 4 Kipping Toes-to-bar
If you are doing the Open on Friday but still want to train at 90+% today anyway, go by feel and back off as you see fit.
Read MoreAnnouncements
- If you haven't already, please go in and enter your bank account or CC info so payment processing continues on schedule. Thanks! www.crossfitwashpark.zenplanner.com
- Wednesday night 7pm, Short Stories, Tall Beers is meeting at the Former Future Brewing Company on Broadway. Story is posted on FB.
- Saturday 3/7, 9pm - CFWP Night at Grizzly Rose! Details on FB. Thanks Kayla and Hailey for organizing! Don't miss this!
Strength
- 2x2 High hang squat snatch
- 2x2 Hang squat snatch
- 2x2 Squat snatch
- False grip pullups/Muscle-up practice between sets
WOD
With a running clock, At 0:00 perform 2 rounds for time of
- 7 Squat clean, 155#/115#
- 7 S2OH, 155#/115#
At 5:00 perform 2 rounds for time of
- 6 Muscle ups
- 12 OHS, 95#/65#
At 10:00 perform for time:
- 30 Wall balls, 20#/14#
- 15 C2B Pullups
- 20 Wall balls, 20#/14#
- 10 C2B Pullups
Read MoreAnnouncements
- We are officially using Zen Planner now! Our new payment/sign-up site is now www.crossfitwashpark.zenplanner.com. Use that site to sign up for classes, and make purchases online. If you haven't already, please go in and enter your bank account or CC info so payment processing continues on schedule. Thanks!
- There's still time, go sign up for the 2015 CrossFit Open! It's a blast and we're doing the workouts on Fridays from 2/28-3/28 anyway! We will be putting all registered CFWPers on teams of 4 for a blind draw, in-house, FOR FUN competition.
WOD: 15.1
9 Minute AMRAP of:
- 15 Toes-to-bar
- 10 Deadlifts, 115#/75#
- 5 Snatches, 115#/75#
Then immediately, 6 minutes to find a 1RM Clean and Jerk.
Read MoreAnnouncements
- We are officially using Zen Planner now! Our new payment/sign-up site is now www.crossfitwashpark.zenplanner.com. Use that site to sign up for classes, and make purchases online. If you haven't already, please go in and enter your bank account or CC info so payment processing continues on schedule. Thanks!
- Last chance, go sign up for the 2015 CrossFit Open! It's a blast and we're doing the workouts on Fridays from 2/28-3/28 anyway! We will be putting all registered CFWPers on teams of 4 for a blind draw, in-house, FOR FUN competition. Open WOD 15.1 will be announced at 6pm, come on over to the gym to watch it if you're on a rest day!
Strength
- Strict press, work up to a heavy 5;
- Push press, work up to a heavy 5
- Pendlay Row work up to a heavy 5 between sets
WOD
In teams of 3 complete
- 3000m row in 500m blocks (each partner rows twice)
Non- rowing partners alternate between:
- 25 KB swings, 53#/35#
- Double unders/Hollow rocks
So the first time through, alternate KB swings and DUs; second time through, alternate KB and HRs.
Read MoreAnnouncements
- We are officially using Zen Planner now! Our new payment/sign-up site is now www.crossfitwashpark.zenplanner.com. Use that site to sign up for classes, and make purchases online. If you haven't already, please go in and enter your bank account or CC info so payment processing continues on schedule. Thanks!
- If you have even passing interest in doing so, go sign up for the 2015 CrossFit Open! It's a blast and we're doing the workouts on Fridays from 2/28-3/28 anyway!
Strength
- 5x{Power snatch + squat snatch + OHS}
- Handstand walking practice between sets
WOD
5 rounds each for time of
- 5 Power snatch, 135#/95#
- 5 OHS, 135#/95#
- 10 Burpee over bar
Rest 1:1. Goal is for all rounds to be the same. Open athletes - play by feel, and consider only doing 3 or 4 rounds plus a slow cash out row.
Read MoreAnnouncements
- We are officially using Zen Planner now! Our new payment/sign-up site is now www.crossfitwashpark.zenplanner.com. Use that site to sign up for classes, and make purchases online. If you haven't already, please go in and enter your bank account or CC info so payment processing continues on schedule. Thanks!
- If you have even passing interest in doing so, go sign up for the 2015 CrossFit Open! It's a blast and we're doing the workouts on Fridays from 2/28-3/28 anyway!
Strength
- Back squat, 5x3 across (Open athletes no more than 80%)
- False grip pullups/ring rows/Muscle-up practice between sets
WOD
4 min AMRAP of:
Rest 2 minutes then 4 min AMRAP of:
- 4 Muscle-ups
- 8 Front squat, 135#/95#
Rest 2 minutes then 4 min AMRAP of:
- 7 C2B pullups
- 7 S2OH, 135#/95#
- 7 Deadlifts, 135#/95#
Read MoreAnnouncements
- We are officially using Zen Planner now! Our new payment/sign-up site is now www.crossfitwashpark.zenplanner.com. Use that site to sign up for classes, and make purchases online. If you haven't already please go in and enter your bank account or CC info so payment processing continues on schedule. Thanks!
- If you have even passing interest in doing so, go sign up for the 2015 CrossFit Open! It's a blast and we're doing the workouts on Fridays from 2/28-3/28 anyway!
Strength
EMOM for 8 minutes
WOD
12 Minute EMOM
For minutes 1-3 and 7-9:
- at :00 complete 6 Power clean 155#/115#
- at :30, complete 8 Toes-to-bar
For minutes 4-6 and 10-12:
- at :00 complete 10 Wall balls 20#/14#
- at :30, complete 10 Box jumps, 24"/20"
Read MoreAnnouncements
- We are moving over to a new payment/class sign-up provider, Zen Planner! We will go live Monday, 2/23. You should receive info via email about how to transition to the new system. We're really excited to make the switch and are confident this will provider a better experience for CFWP!
- If you have even passing interest in doing so, go sign up for the 2015 CrossFit Open! It's a blast and we're doing the workouts on Fridays from 2/28-3/28 anyway!
Strength
- Deadlift, 5x3, working from ~70-75% up to ~85-90%
- Handstand walking practice between sets
WOD
Four 3-minute rounds of:
- 8 Deadlifts, 185#/135#
- 16 Burpees over bar
- 8 Deadlifts, 185#/135#
- ME Muscle-ups in remaining time
Rest 2 minutes between rounds.
Read MoreAnnouncements
- We are moving over to a new payment/class sign-up provider, Zen Planner, by next Monday, 2/23. More info to follow this week about accounts and entering your CC or EFT payment in the new system! We're really excited to make the switch and are confident this will provider a better experience for CFWP!
- If you have even passing interest in doing so, go sign up for the 2015 CrossFit Open! It's a blast and we're doing the workouts on Fridays from 2/28-3/28 anyway!
- Short Stories, Tall Beers meets this Thursday at 7pm. Find the story and bar on the group page linked above!
Strength
- 5x{Hang power snatch + Power snatch}, building
- Strict/weighted ring dips between sets
WOD
2 Rounds (for reps of each) of:
- 2 min ME row for calories
- Rest 1 min
- 2 min ME Power snatch, 135#/95#
- Rest 1 min
- 1 min ME Ring Pushups, 1 minute plank
- Rest 1 min
Read MoreAnnouncements
- We are moving over to a new payment/class sign-up provider, Zen Planner, by next Monday, 2/23. More info to follow this week about accounts and entering your CC or EFT payment in the new system! We're really excited to make the switch and are confident this will provider a better experience for CFWP!
- If you have even passing interest in doing so, go sign up for the 2015 CrossFit Open! It's $20, and you can always stop posting scores but you can't sign up after the Open starts! Please come talk to me or any coach if you have apprehension - we don't think you'll regret it!
Strength
- Back Squat, 3x6 (70-75%) & 3x1 (90-95%), alternating and building
- Kipping T2B practice between sets
WOD
5 Minute AMRepsAP of 3-6-9-12-...
- Thrusters, 115#/75#
- Toes-to-bar
Rest 3 Minutes; then 5 Minute AMRepsAP of 3-6-9-12-...
- Thrusters, 95#/95#
- Burpee over bar
Read More