CrossFit Route 7 » Friday, March 18, 2016
Call Us: (571) 318-9427

Friday, March 18, 2016

WEEK 4 OF THE CROSSFIT OPEN SEASON! Open WODS will be performed  at CFR7 on Fridays, and on Saturdays at BCF. ========================================

Sunday “Open” open gym time is from 2-3:30 pm with Coach Marcus CFR7 Sunday “Open” open gym schedule.

=======================================

Please remember to reserve for the larger classes (1730 and 1830). It is coaches discretion to add people or ask the athlete to attend a later class. All Week day classes are a 17 athlete Cap. To help you put, don’t forget to download the Zen Planner App.  Save the 10’s!

You will now be able to do the following from the app:
  • Reserve a class, add yourself to a waitlist and cancel your reservation
  • View all class information, including: Name, Description & Spaces Remaining
  • View Instructor Pictures
  • View “Who’s Coming” to classes
Click on the icons below to view the Zen Planner app in the iTunes or Google Play store.  If you have any questions concerning the app, you can access the help documentation here.
We hope you enjoy the app!
                 

==========================================================

WORKOUT 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Tiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 55-calorie row. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

About the Author

Leave a Reply

*