26 Mansfield Road, Building 3
Washington, PA 15301
Mon-Thurs 5:15am, 10:00am, 12:00pm, 4:30pm, 5:30pm, 6:30pm
Friday 5:15am, 10:00am, 12:00pm, 4:30pm, 5:30pm
6th Annual Christmas Throwdown Benefit WOD
December 5, 2015
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CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.
We at CrossFit Washington were the first to open a dedicated CrossFit Box in Washington County back in 2012 originally as CrossFit Invigorate. Recently, we changed our name to identify our self with our beautiful town and county in Washington, Pennsylvania. We have continued to offer the best in CrossFit training which has enabled us to grow and move into our very own free standing training facility. We are the only CrossFit Box in area to have a facility dedicated solely to CrossFit and the CrossFit Community.
We are conveniently located right off of Rt. 19 on Mansfield Road which is 1 Mile north of Racetrack Road. Members from all over the South Hills call Crossfit Washington home.
If you are looking for the best in a CrossFit facility, trainers, and overall experience please give us a call and we will guide you on how you too can become part of our CrossFit Community.
Monday November 30th, 2015
4 RFT: Wall Balls, Front Squats, Push Up (Deficit)s and Rows
4 rounds for time of:
20 Wall Balls, 20/14 lbs, 10/9 in
15 Front Squats, 95/65 lbs
10 Push Up (Deficit)s
Row, 150 m
Skill: Strict Shoulder Press 10-10-10-10
Cash out: Cleans 105/75 Tabata 8 round 20s work 10s rest
Tuesday December 1st, 2015
Deadlifts and Strict Handstand Push-ups
As many reps as possible in 7 mins of:
2 Deadlifts, 225/155 lbs
2 Strict Handstand Push-ups
4 Deadlifts, 225/155 lbs
4 Strict Handstand Push-ups
6 Deadlifts, 225/155 lbs
6 Strict Handstand Push-ups
8 Deadlifts, 225/155 lbs
8 Strict Handstand Push-ups
10 Deadlifts, 225/155 lbs
10 Strict Handstand Push-ups
12 Deadlifts, 225/155 lbs
12 Strict Handstand Push-ups
Follow the pattern of 2-4-6-8, etc. reps, until the 7 minutes is up. Log total reps completed.
Skill: Back Squat 5-5-5-3-1
Buy In: 25 Pistols (each leg)
Cash out: 10 GHD Situps
Wednesday December 2nd, 2015
100 Sit-up (abmat)s
100 Air Squats
Skill: Snatch 10-10-10-10
(Work with lower weight to help improve form)
Buy In: Row 600m
Cash out: Row 400m
Thursday December 3rd, 2015
Alt EMOM 12 mins: Rows and Box Jumps
Every 1 min for 12 mins, alternating between:
Row: As far as you can in 40 seconds
Rest 20 seconds
Box Jump, 24/20 in: As many box jumps as you can in 40 seconds
Rest 20 seconds
Skill: OHS 5-3-3-1-1 (Find your Max weight)
Buy In: Med Ball Cleans 20/14 Tabata 8 rounds 20 seconds work with 10 seconds break
Cash out: Med Ball OHS 20/14 mini Tabata 4 rounds 20 seconds work with 10 seconds break
Friday December 4th, 2015
18-15-9-6-3: Burpee (Bar Facing)s, Hang Clean & Jerks and AbMat Sit-ups
18-15-9-6-3 reps, for time of:
Burpees (Bar Facing)
Hang Clean & Jerk, 115/95 lbs
Skill: Double unders (10 Minutes)
Buy In: 400m row
Cash Out: 80 DU / 160 SU
Saturday December 5th, 2015
"Tabata" - Knees-to-chests : 10 x 30 secs / 10 secs
The Tabata interval is 30 secs of work followed
by 10 secs of rest for 10 intervals.
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Welcome to CrossFit Washington
OUR MISSION: To introduce Crossfit to the masses and be the box where people of all ages, abilities and goals can join and feel comfortable in pushing themselves to new heights!
You don't have to be in shape, a great athlete, or ever touched a barbell before to join us and become hooked on the fastest growing workout program out there today! We have workouts to fit everyones ability!