Welcome to CrossFit Glover Park

Danielle Dionne, Head Coach

2121 Wisconsin Ave NW
Washington DC 20007

Questions? Need more information? Interested in a Free Class or Getting Started? Click here for Answers. Want to try CrossFit for FREE?Click HERE for a Free CrossFit Class.

Phone: (202) 965-2121

We're home to the most comprehensive CrossFit programs in Washington DC. Awarded with "Best CrossFit Gym" by the Washington City Paper for 2015, we take pride in busting your butt and raising the bar to whole new levels. Come in and try us for FREE.

Our CrossFit Family

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    CrossFit Balance: Glover Park • 2121 Wisconsin Ave NW • Washington DC 20007

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Tuesday 7/12/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘Each time someone stands up for an ideal, or acts to improve the lot of others, or strikes out against injustice, he sends forth a tiny ripple of hope.’

~ Bobby Kennedy

Mobility

then

SWOD:

Practice 10 minutes: Forward and Backward Rolls

then

DWOD:

7 Rounds

7 Box Jumps

7 Hang Clean – 60% 1 RM Power Clean

7 Burpees

7 Double Unders

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Monday 7/11/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘Your current safe boundaries were once unknown frontiers.’

SWOD:

Squat

5 @ 55% 1 RM

5 @ 65% 1 RM

5 @ 75% 1 RM

Push Press

5 @ 75% 1 RM

3 @ 85% 1 RM

1+ @ 95% 1 RM

DWOD:

10,9,8,7,6,5,4,3,2,1

Weighted Overhead Lunges

True Push Ups

Strict Pull Ups
*True Push Ups are done with both hands and feet on plates, make sure you get your chest below parallel.

Post loads and times to comments

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Friday 7/8/2011 WOD

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‘The fieldmouse is fast, but the owl sees at night.’

~ Chip

SWOD:

Push Press

5 @ 55% 1 RM

5 @ 65% 1 RM

5 @ 75% 1 RM

Squat

3 @ 70% 1 RM

3 @ 80% 1 RM

3 x 3 90% 1 RM

DWOD:

On the minute:

Perform 1 Power Snatch and 1 Sand Bag Slam on the minute for 10 minutes.

*Start the clock. At the top of every minute perform 1 Power Snatch and then 1 Slam.

*Use 80% – 85% of 1 RM Snatch.

*Use 20 lb – 50 lb Ball/Sand Bag

Post load and total rounds completed to comments.

 

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Thursday 7/72011 WOD

Written by chris.mcquilkin on . Posted in WODs

“Our doubts are traitors, and make us lose the good we oft might win, by fearing to attempt.”

~ Shakespeare

Chin Up Ladder

1 Chin Up – 5 Push Ups – 2 Chin Ups – 5 Push Ups – 3 Chin Ups – 5 Push Ups – 4 Chin Ups  – 5 Push Ups – 5 Chin Ups – 5 Push Ups

then

Handstand Hold Progressions and Practice

Please take the time to read Jim’s Blog Post on Handstand Hold Progressions

then

WOD

Complete 7 rounds of:

3 20 yard Short Shuttles
6 L Hold Pull Ups
9 Nine Foot Wall Touches

Post times to comments.

*Demo of the 20 yard Short Shuttle click here.

*For wall touches, pick a point on a wall or structure that is at least 9 feet high, then jump up and touch the point.


 

Wednesday 7/6/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘A smooth sea never made a skillfull mariner.’

Power Snatches

2 @ 70% 1 RM

2 @ 80% 1 RM

2 @ 90% 1 RM

Deadlift

3 @ 70% 1 RM

3 @ 80% 1 RM

3 @ 90% 1 RM

WOD

As many rounds as possible in 10 minutes:

2 Deadlifts @ 60% of 1 RM

10 Plyo Push Ups

*Perform a plyo push up by placing one hand on a 45 lbs plate and the other on the ground, perform an explosive push up that allows you to transition the hand on the ground to the hand on the plate and vice versa. Post rounds completed and loads used to comments.

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Tuesday 7/5/2011 WOD

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‘Nobody made a greater mistake than he who did nothing because he could do only a little’

~ Eddie Burke

Squat

5 @ 55% 1 RM

5 @ 65% 1 RM

5 @ 75% 1 RM

Push Press

3 @ 70% 1 RM

3 @ 80% 1 RM

3 x 3 @ 90% 1 RM

then

As Many Rounds as Possible in 15 Minutes:

15 One Arm (right) DB Thrusters 50 lbs

15 One Arm (left) DB Thrusters 50 lbs

Sprint 1/2 Gasser

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Friday 7/1/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

1st. Lt. Dimitri A. Del Castillo, 24, died June 25, 2011, at Kunar Province, Afghanistan of wounds suffered when enemy forces attacked their units with small arms fire. He was assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry, Schofeild Barracks, Hawaii. Dimitri is a 2005 graduate of Taylor High School, Katy, Texas, and a graduate of The United States Military Academy.

‘We make war that we may live in peace.’

~ Aristotle

Squat

5 @ 65% 1 RM

5 @ 75% 1 RM

3 x 5 @ 85% 1 RM

Push Press

5 @ 55% 1 RM

5 @ 65% 1 RM

5 @ 75% 1 RM

WOD

‘Del’

8 Rounds

3 Goblet Squats w/ 2 pood KB

5 American KB Swings 2 pood

40 meter sprint

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Thursday 6/30/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

There will be no classes Monday, July 4th. Happy 4th of July!

‘The nation which forgets its defenders will be itself forgotten.’

~ Calvin Coolidge

Chin Up Ladder

1 Chin Up – 5 Push Ups – 2 Chin Ups – 5 Push Ups – 3 Chin Ups – 5 Push Ups – 4 Chin Ups – 5 Push Ups – 5 Chin Ups – 5 Push Ups

then

PRACTICE: 10 Minutes Handstand Hold Progressions

then

WOD

Perform as many rounds as possible in 15 minutes:

5 Sledge Hammer Strikes Right

5 Sledge Hammer Strikes Left

7 Clapping Push Ups

9 Box Jumps 24″ Box

 

Post rounds and loads to comments

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Wednesday 6/29/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘Believe and act as if it were impossible to fail.’

~ Charles Kettering

Warm Up: Jump Rope 5 minutes Bare foot

Power Snatch

3 @ 65% 1 RM

3 @ 75% 1 RM

3 @ 85% 1 RM

Deadlift

5 @ 65% 1 RM

5 @ 75% 1 RM

5 @ 85% 1 RM

Estimate new 1 RM based off of number of reps from 95% DL last week using 1 RM Calculator, found here. Enter weight and reps for new estimate.

WOD

Complete 5 Rounds for time:

7 Deadlifts 315 lbs

21 Double Unders

 

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Tuesday 6/28/2011 WOD

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“Nothing limits achievement like small thinking; nothing expands possibilities like unleashed imagination.”

~ William Arthur Ward

Pull Up Ladder

1 Pull Up – 5 Push Ups – 2 Pull Ups – 5 Push Ups – 3 Pull Ups – 5 Push Ups – 4 Pull Ups – 5 Push Ups – 5 Pull Ups – 5 Push Ups

then

Mobility

then

WOD

Sprints:

Complete twelve Full Gassers on the minute for twelve minutes.

Start the clock on the first sprint. You perform 1 Gasser at the top of every minute. You have one minute to complete the Gasser. For example, if you run the first Gasser in 20 seconds, you have 40 seconds to rest. Record the time of your 1st and 12th sprint.

Stretch!

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Monday 6/27/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

 

Dana F. flying through the second WOD at the Capitol CrossFit(ish) Challenge this past weekend..

‘Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure.’

~ Marianne Williamson

Squat

5 @ 55% 1RM

5 @ 65% 1RM

5 @ 75% 1RM

Push Press

5 @ 65% 1RM

5 @ 75% 1RM

3 x 5 @ 85% 1RM

WOD

20, 15, 10 reps of:

DB Thrusters 50 lbs
Burpee Box Jumps


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Friday 6/24/2011 WOD

Written by chris.mcquilkin on . Posted in WODs

‘I think they should put a warning label on strawberries: ‘Caution: tastes nothing like a strawberry milkshake‘.’

~ Ryan Kaplan.

Press

5 @ 55% 1 RM

5 @ 65% 1 RM

5 @ 75% 1 RM

Front Squat

5 @ 75% 1 RM

3 @ 85% 1 RM

1+ @ 95% 1 RM

WOD

Complete 6 Rounds for time of:

1 Power Clean + 6 Front Squats – 65% 1 RM Power Clean

8 Standing Broad Jumps (goal: 6 feet per jump)

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Thursday 6/22/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

‘Crying, only acceptable at funerals and the Grand Canyon.’

~ R. Swanson

Please be sure to check out CrossFit Dupont coach, Jim Bathurst’s Strength Class Tuesday and Thursday mornings at 6:15 am!

PRACTICE: Handstand Holds and Progressions

then

Agility: Dot mat drills

then

WOD:

As many rounds as possible in 15 minutes:
1 round consists of:
1 Push Press @ 65% of body weight
1 Strict Chin Up
3 Push Press @ 65% of body weight
3 Strict Chin Ups
5 Push Press @ 65% of body weight
5 Strict Chin Ups

 

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Wednesday 6/22/2011 WOD

Written by Danielle Dionne on . Posted in Uncategorized

Many of life’s failures are people who did not realize how close they were to success when they gave up.’

~ Thomas Edison

Power Clean

3 @ 75% 1 RM

2 @ 85% 1 RM

1 @ 95% 1 RM

Deadlift

5 @ 75% 1 RM

3 @ 85% 1 RM

1+ @ 95% 1 RM

WOD

Complete 7 Rounds of the following:

Deadlifts 225lbs

Box Jumps 24″

* Perform as many reps as possible in 15 seconds and rest for 45 seconds.

*1 full round is equal to 15 seconds of deadlifts with 45 seconds rest and 15 seconds of box jumps with 45 seconds rest.

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