March 10, 2015

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

Strength

• Back squat, 5x3 @31x1
• False grip pullups/muscle-up practice between sets

WOD

14 Minute AMRAP of:

• 30 Burpees over bar
• 20 Thrusters, 115#/75#
• 10 Muscle-ups

March 9, 2015

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.

March 7, 2015

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
• 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.

March 6, 2015

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
• 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.

March 5, 2015

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
• 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. 

March 4, 2015

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
• TONIGHT 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

• Deadlifts, work up to a heavy 7
• Strict HSPU practice between sets

WOD

For time (5 min cap),

• 60 Cal row
• 20 hand release pushups

Then 5 Min EMOM of

• 5 Deadlifts, 225#/155#
• 20 Double unders

Then 5 min EMOM of

• 5 Power cleans, 135#/95#
• 5 HSPU

Open athletes:

• Stay under 70% in the strength session and consider just doing mobility
• For the WOD, pick weights and rep schemes that are keeping you at under 75% effort.  Treat the row like you are starting 14.4.  Reps for EMOM should be done in ~30 seconds or less without requiring max effort.

March 3, 2015

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
• 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

March 2, 2015

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
• There's still time, go sign up for the 2015 CrossFit Open! Scores have to be submitted by TODAY AT 6PM.  Get em in!
• 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

• Back Squat, 3x6 (70-75%) & 3x1 (90-95%), alternating and building
• Strict/weighted ring dip practice between sets

WOD

14 Minute AMRAP of:

• 30 KB swings, 53#/35#
• 25 Burpees over the bar
• 20 Box jumps, 24"/20"
• 15 Thrusters, 95#/65#

Work on pacing! 

February 28, 2015

Strength

• Row 500m; 5 minutes after the start of the first row, row 500m again
• 10 minutes to find a heavy 5 on bench press

WOD

5 Rounds for time of:

• 2 Wall climbs
• 10 OH Lunge, 45#/35#
• 10 Jumping squat, 45#/35#
• 20 Russian Twists, 45#/35#

February 27, 2015 - Open WOD 15.1

Announcements

• 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.

February 26, 2015

Announcements

• 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. 

February 25, 2015

Announcements

• 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. 

February 24, 2015

Announcements

• 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:

• Row for calories

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#

February 23, 2015

Announcements

• 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

• 2 Hang Power cleans

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"

February 21, 2015

Announcements

• Today is the last day we're using MindBody!  We are moving to Zen Planner on Monday!  You should receive info via email about how to transition to the new system.  Please enter your bank or CC payment info if you haven't already! Our new payment/sign-up site will be www.crossfitwashpark.zenplanner.com.  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!

Skill

• In teams of 2, complete 250m row x8 (alternating)
• 2 heats for rowing; when your heat is not rowing, complete an alternating EMOM of (odd) pistol practice and (even) 30 sec plank

WOD

In teams of 2, complete for time:

• 100 Box step ups, 20", 95#/65# in back rack (one partner works at a time; resting partner completes HS hold)
• 100 MB sit ups, 20#/14#, passing ball back and forth (each partner completes 50)
• 100 KB snatch, 53#/35# (one partner works at a time)

February 20, 2015

Announcements

• 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.

February 19, 2015

Announcements

• 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 today (Thursday) at 7pm.  Find the story and bar on the group page linked above!

Strength

• Push jerk or Split jerk, work up to a heavy 3
• Pendlay Row work up to a heavy 3 between sets

WOD

For time

4 rounds of:

• 7 S2OH, 155#/115#
• 10 KB swing, 70#/53#
• 400m Run

then immediately

• 100 double unders (3 min cap)

February 18, 2015

Announcements

• 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

• 2x{High hang power clean + High hang squat clean}
• 2x{Hang power clean + Hang squat clean}
• 2x{Power clean + Squat clean}
• Strict/Weighted Pullup practice after every 2 sets

WOD

12 Minute AMRAP of:

• 30 Power cleans, 95#/65#
• 30 Wall balls, 20#/14#
• 30 C2B Pullups

February 17, 2015

Announcements

• 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

February 16, 2015

Announcements

• 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