Author Archive

Thursday, July 20, 2017

Written by Danielle Dionne on . Posted in WODs

DOG DAYS OF SUMMER HAPPY HOUR REMINDER!

What better way to take a breather during the dog days of Summer after several workouts under your belt this week…..HAPPY HOUR!

Come out to hang this Thursday at Pizzeria Paradiso from 6pm and on! 3282 M St NW, Washington, DC 20007.

Hope all of you can make it!

WOD for Thursday:

“Braveheart”

800m Run
60 Wallballs (20/14lbs)
50 Pullups
40 Handstand pushups
30 Wallballs
20 Pullups
10 Handstand pushups
800m Run

Post time for score.

 

Wednesday, July 19, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Wednesday:

3 rounds for time:
1 min Power clean (135/95)
1 min rest
1 min Deadlifts (135/95)
1 min rest
1 min Burpees
1 min rest

Core Galore!

Teams of three relay:
3 rounds switch when DBall walker gets back from their walk.
Station 1: 100 ft. DBall walk (2 lengths; down and back= 1)*
Station 2: Plank
Station 3: rest

*May sub in KB front rack carries- 1 KB in each arm

HAPPY HOUR THIS THURSDAY!

Written by Danielle Dionne on . Posted in WODs

What better way to take a breather during the dog days of Summer after several workouts under your belt this week…..HAPPY HOUR!

Come out to hang this Thursday at Pizzeria Paradiso from 6pm and on!  3282 M St NW, Washington, DC 20007.

Hope all of you can make it!

 

Monday, July 17, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Monday:

4 sets:

10 DB Shoulder Press

10 Single Arm Row

-Rest 2:00 minutes in between sets-

Complete for time:

50 Box Jumps (24/20in)

50 Kettlebell Swings (70/53lbs)

50 Jumping Lunges

50 Push Press (95/65lbs)

50 Toes to Bar (Scale to Knees to Elbows/Knee Raises/Ab Mat Sit-ups)

Score is weights and time.

Saturday, July 15, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Saturday:

AMRAP 20 minute with a 3 person team:

Partner 1 completes a 200m Row

Partner 2 completes AMRAP:

15 Wall Balls (20/14lbs)

10 KB Swings (70/53lbs)

Partner 3:

Holds a Plank

*Rotate upon partner finishing up with Row.

Track total rounds/reps completed of wall ball/kb swings.

 

Friday, July 14, 2017

Written by Danielle Dionne on . Posted in WODs

This Hero WOD was originally posted on the CrossFit main site as the workout of the day for Saturday, July 8, 2017 (170708).

On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.

WOD for Friday:

“Dallas 5”

5 minutes:

AMRAP Burpees

-1 minute Rest-

5 minutes:

7 Deadlifts (155/105lbs)

7 Box Jumps 24/20in

-1 minute Rest-

5 minutes:

Turkish Get-ups (40/30lbs)

-1 minutes Rest-

5 minutes:

7 Snatches (75/55lbs)

7 Push-ups

-1 minute Rest-

5 minutes:

Row for Calories

Separate score for each.

Tuesday, July 11, 2017

Written by Danielle Dionne on . Posted in WODs

Clarification on Sugar WOD-
 
BE SURE TO REGISTER UNDER CROSSFIT BALANCE!
 
Although CrossFit Glover Park comes up as an option, our account is registered under CrossFit Balance. Go to the bottom screen and select more and then workout tracks (select preference for the workouts- Endurance, FB, GP, TC are options)! Boom!

WOD for Tuesday:

10X3 Front Squats (around 65-70% of 1RM)

3X3 Back Squats (around 65-70% of 1RM)

Complete for time with a partner (one person runs, other rests; complete 4 sets each)

4X400m Run (cemetery loops)

*Weather permitting for classes- if it’s too hot, option to sub in rowing intervals (500m)

Score is weight on front squats, back squats, and total time for running (including the rest).

Monday, July 10, 2017

Written by Danielle Dionne on . Posted in WODs

Glover folks: Be sure to download the sugarwod.com app and join! You will receive a notification of the daily workout! We are in the midst of changing our website platform and as we are in the process of this our regular blog postings may be affected! Be sure to use sugarwod.com if you must see the daily workout ahead of time! Until everyone is on board, I will also continue to share on our Facebook page/private group.
 
Today’s workout is working up to a heavy single Power Clean and Jerk and a great opportunity to get in reps and gain consistency in our form. Only increase the load if you are moving well and based on feel.
 
Our second part of the workout is a metabolically challenging couplet embracing intensity, gymnastics skill component, a test of grip strength, and cycling a moderate weight barbell.
 
WOD for Monday:
 
EMOM for 15 minutes:
1 Power Clean and Jerk
 
Then…
Complete 3 rounds for time:
21 Toes to Bar
7 Clean and Jerks (165/110lbs)
Score is weight and time.

Saturday, July 8, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Saturday:

2 rounds with a partner: (one person working and resting on Double-unders/Wall balls)

200 Double-unders

150 Wall Balls (20/14lbs)

800m Run (down Wisconsin to left on Whitehaven- to end and back)

Post time to comments.

Friday, July 7, 2017

Written by Danielle Dionne on . Posted in WODs

Please check out our new tracking application for all members (no cost!).  Information here.

WOD for Friday:

3 round for time:

500m Row

25 Weighted Sit-ups (35/20lbs)

10 Weighted Pull-ups (same as above)

*Scaling options include- strict pull-ups without weight, banded, ring rows

*Option to complete GHD sit-ups with weight

Score is time.

Cash out:

3X 1:00/side Side Plank

Rest 1:00 minute

 

Wednesday, July 5, 2017

Written by Danielle Dionne on . Posted in WODs

WOD for Wednesday:

10RM Deadlifts*

AMRAP for 10 minutes:

10 Alternating Snatches (50/35lbs)

5 Handstand Push-ups

Score is weight and total rounds/reps for score.

*Warm-up to a heavy set of 10 Deadlifts (estimated 65-70% of max- warm up with sets of 5 and decrease reps as you increase weight to target work set).  Limit yourself to two attempts (only second if desired).