Announcements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up! If you're hesitant about getting started, check out this ongoing series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us. At the start of 2016, Lisa committed to a 2-month trial at CFWP, has now given CF a thumbs up from her experience, and will be continuing to train with us regularly now that her experiment is over! Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Joint Mobility, Myofascial Release, Tiny Setback, Week 8 - Continuing with CrossFit
- UPCOMING EVENTS: March CFWP Goal Setting Workshop, TODAY!!! Saturday 3/12, 730am-9am; CFWP Nutrition Lecture, Saturday 3/19, 8am-9am. All welcome to any/all of these events!
Skill
In teams of 2, complete:
- 10 x 0.5 mile bike
- Alternate, so each partner completes 5 x 0.5 mile intervals
WOD
For time:
- Run 800m with a plate, 45#/35#
then complete 2 rounds of:
- 6 TGU, 53#/35# alternating arms
- 30 KB swings, 53#/35#
- 30 Russian twists, 45#/35#
Read MoreAnnouncements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up! If you're hesitant about getting started, check out this ongoing series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us. At the start of 2016, Lisa committed to a 2-month trial at CFWP, has now given CF a thumbs up from her experience, and will be continuing to train with us regularly now that her experiment is over! Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Joint Mobility, Myofascial Release, Tiny Setback, Week 8 - Continuing with CrossFit
Strength
- OHS, find a heavy single @ 55x1
- Pistols practice between sets
WOD
3 Rounds each for time, one every 5:00, of:
- 500m Row
- 10 Burpees over bar
- 10 OHS, 115#/75#
Read MoreAnnouncements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up! If you're hesitant about getting started, check out this ongoing series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us. At the start of 2016, Lisa committed to a 2-month trial at CFWP, has now given CF a thumbs up from her experience, and will be continuing to train with us regularly now that her experiment is over! Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Joint Mobility, Myofascial Release, Tiny Setback, Week 8 - Continuing with CrossFit
Strength
- Snatch, work up to a single ~90%
- HS holds between sets
WOD
6 Minute AMRAP of:
- 6 HSPU
- 6 Power Snatch, 115#/75#
- 6 Box Jumps, 30"/24"
Rest 3 minutes then 6 Minute AMRAP of:
- 20 cal Row
- 10 Thrusters, 115#/75#
Read MoreAnnouncements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up! If you're hesitant about getting started, check out this ongoing series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us. At the start of 2016, Lisa committed to a 2-month trial at CFWP, has now given CF a thumbs up from her experience, and will be continuing to train with us regularly now that her experiment is over! Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Joint Mobility, Myofascial Release, Tiny Setback, Week 8 - Continuing with CrossFit
Skill
- 4x400m Run
- Rest 2 minutes between runs; aim for consistency across all runs
WOD
8 Minute Alternating Tabata of
- OH Step Ups, 45#/35#, 20"
- KB SDHP, 53#/35#
Rest 1 minute, Then Alternating Tabata of
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Announcements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up! If you're hesitant about getting started, check out this ongoing series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us. At the start of 2016, Lisa committed to a 2-month trial at CFWP, has now given CF a thumbs up from her experience, and will be continuing to train with us regularly now that her experiment is over! Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Joint Mobility, Myofascial Release, Tiny Setback, Week 8 - Continuing with CrossFit
- Come on in to 16.2 today in any of the classes, and then we'll be running Friday Night Lights as usual! Gym will open up at 430pm this evening and we'll run heats and have some fun until everyone is done!
WOD: 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:
- 25 Toes-to-bars
- 50 Double-unders
- 15 Squat cleans, 135#/85#
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
- 25 Toes-to-bars
- 50 Double-unders
- 13 Squat cleans, 185#/115#
If completed before 8 minutes, add 4 minutes to the clock and proceed to:
- 25 Toes-to-bars
- 50 Double-unders
- 11 Squat cleans, 225#/145#
If completed before 12 minutes, add 4 minutes to the clock and proceed to:
- 25 Toes-to-bars
- 50 Double-unders
- 9 Squat cleans, 275#/175#
If completed before 16 minutes, add 4 minutes to the clock and proceed to:
- 25 Toes-to-bars
- 50 Double-unders
- 7 Squat cleans, 315#/205#
Stop at 20 minutes.
Read MoreAnnouncements
Strength
- Split jerk, work up to a set of 5, ~80%
- 5 minute EMOM of hollow rocks
WOD
Complete 4 rounds, one every 4:00, of:
- Odd: 500m Row + 15 S2OH, 135#/95#
- Even: 40/32 cal bike + 60 Double unders
Read MoreAnnouncements
Strength
8 Minute EMOM of
WOD
For 5 Minutes complete 3-6-9-12-etc of
- Power snatch, 135#/95#
- Muscle-ups
Rest 2 minutes then for 5 Minutes complete AMRepsAP of:
- 5 Deadlifts, 255#/175#
- 10 Wall balls, 20#/14#
- 10 Deadlifts, 255#/175#
- 20 Wall balls, 20#/14#
- 15 Deadlifts, 255#/175#
- 30 Wall balls, 20#/14#
- then back down the ladder (10/20, 5/10)
Read MoreAnnouncements
- Curious about CrossFit or looking for a new CF gym? We'd love to have you come in for a free class and see what we're all about! New CrossFitters should aim to try out one of our L1/L2 classes, experienced CFers can come by anytime. Click here to sign yourself in! And remember we have free unlimited off street parking!
- Attention new CrossFitters! Our Fundamentals Intro Program runs every Saturday, 9am-11am. Click here to find out more and sign up! If you're hesitant about getting started, check out this ongoing series of blog posts from Dr. Lisa Goodman of Washington Park Chiropractic for a medical professional's take on starting CrossFit with us: Day 1, The Best Parts of Gym Class, Everything is Everything, How do you learn CrossFit?, CrossFit Week 4, Joint Mobility, Myofascial Release
- Scores for Open WOD 16.1 are due by 6pm today! Submit your score here - enter your reps, your judge, and your division (Rx or scaled). And if you haven't yet, remember to put yourself on the CrossFit Wash Park team!
Strength
- Work up to a heavy of: 1 Squat clean + 2 Front squats (compare to 2/1/16)
- GHD situps/L-sit practice between sets
WOD
For time:
3 Rounds of:
Then immediately, 3 Rounds of:
- 9 Power cleans, 155#/105#
- 12 Toes-to-bar
- 15 Box jumps, 24"/20"
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Strength
- Front squat, 3x5, 5# more than 1/12/16; {Open athletes: Back squat, 3x5 @70%}
- GHD situps/L-sit practice between sets
WOD
In 6 Minutes:
- Row 1000m
- ME HSPU in remaining time
Rest 3 minutes then in 6 minutes:
- Bike 2 miles
- ME OHS, 115#/75# in remaining time
Read MoreAnnouncements
Strength
8 Minute EMOM of
WOD
With a running clock, at 0:00 complete
- 12 Burpees over bar
- 18 Power cleans, 115#/75#
At 3:00, complete
- 12 Burpees over bar
- 24 Toes-to-bar
At 6:00 complete
- 12 Burpees over bar
- 18 S2OH, 115#/75#
At 9:00 complete
- 12 Burpees over bar
- 24 C2B Pullups
At 12:00 complete
- 12 Burpees over bar
- 18 Clean & Jerks, 115#/75#
Read MoreAnnouncements
Strength
- Snatch, work singles up to 90%
- In between sets, complete 5 perfect kipping swings (on a bar or rings)
WOD
In 10 minutes complete:
2 rounds of:
- 8 Power snatch, 115#/75#
- 12 Wall balls, 20#/14#
Then 2 rounds of
- 6 Power snatches, 135#/95#
- 12 Wall balls, 20#/14#
Then 2 rounds of:
- 4 Power snatches, 155#/105#
- 12 Wall balls, 20#/14#
Then
- ME Muscle-ups in remaining time
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Strength
- Row intervals, 8x250m
- Alternate back and forth with a partner until you have each completed eight rows
WOD
E202 for 16 minutes complete (so 4 rounds of):
- Odd: 4 Turkish Get ups, 53#/35# (Rx+ 70#/53# or Barbell 55#/35#)
- Even: 30/24 cal bike
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Strength
- OHS, find a heavy 3 @33x1
- Glute ham raise (or single leg RDL) practice between sets
WOD
Every 3:00 for 5 rounds:
Rounds 1, 3, 5: Complete for time:
Rounds 2, 4: Complete 2 Rounds for time of:
- 12 OHS, 95#/65#
- 12 Toes-to-bar
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