WOD

Free CrossFit class tonight at 6:30 pm. No Crossfit Experience needed. Bring a friend and sign up HERE:

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Remember CFR7 and BCF Ninja Saturday Funday at CrossFit Loudon/Northern VA Ninja Training. Click here for details.

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OPEN WOD 16.1 will be released Thursday Night at 7:30 pm. Watch on games.crossfit.com. We will be doing all Open Wods on Fridays at CFR7 and on Saturdays at BCF.

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Submit your 2016 Spring Hoodie order.  Ladies ensure that you place an (U) for Unisex or (F) for Female. Order Deadline Saturday March 12. DO NOT SUBMIT ANY PAYMENT YET.

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Front Squat:
20 Minutes to Find Heavy Triple

3 x AMRAP 2 (6 min total work)
3 Deadlifts 165/110, FX: 115/80
3 Hang Power Cleans 165/110, FX: 115/80
3 Shoulder to Overhead 165/110, FX: 115/80
9 Burpees
Rest 2:00

Score is Total Rounds + Reps. Start where you left off in the previous AMRAP for a total rounds + reps at the end of the 3 AMRAPs.

Remember CFR7 and BCF Ninja Saturday Funday at CrossFit Loudon/Northern VA Ninja Training. Click here for details.

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OPEN WOD 16.1 will be released Thursday Night at 7:30 pm. Watch on games.crossfit.com. We will be doing all Open Wods on Friday and on Saturdays at BCF.

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Push Press
5 x 3 (ME)

AMRAP 15:
10 Games Std. Box Jumps 24/20
15 KB SDHP 32/24 FX:24/16
20 Double Unders

Clean and JerK:
2 @ 80%, 2 x [email protected]% and 3 x 1 @ 90%
NOT TOUCH AND GO

EMOM 15:
5 Chest to Bar Pull Ups (Fx: pull-ups)
10 Push Ups
15 Air Squats
*if athletes don’t complete the required reps in the round…then you rest the following minute and then continue.

Time to Bro out!!!

4 Supersets of:
8-10 Barbell Row (A)
8-10 Bench Press (A)
Rest as needed (18 minutes working time)

AMRAP 18:
5/3 Muscle Ups, FX: 10 ring dips
15 Thrusters 115/80 FX:95/65
200m Run

Another day of Open Prep. Can you feel it in the air?

Open WOD 15.4 Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
185/125
6 handstand push-ups
3 cleans 185/125
9 handstand push-ups
3 cleans 185/125
12 handstand push-ups
6 cleans 185/125
15 handstand push-ups
6 cleans 185/125
18 handstand push-ups
6 cleans 185/125
21 handstand push-ups
9 cleans 185/125
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Scaled and Masters 55+
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Front Squat Finisher:
3 x 5 (ME)

Snatch:
3 @ 80, [email protected]% and 3 x 1 @ 90%
NOT TOUCH AND GO

4 x AMRAP 2:
400m Row
ME OHS 95/65 FX: 75/55
Rest exactly 2 minutes
*Run if the weather is nice

Today,  Make the decision to win. To win gracefully, humbly and encourage the competition to keep pushing… Because you love a challenge.

Push Press
6 x 2
RX: ME
FX: A

AMRAP 20:
50 Double Unders
30 WBS
10 Hang Cleans (full) 115/80 FX: 95/65

***Free class tonight at 6:30 pm. Bring your friends (no CF experience required)! Sign up: https://crossfitroute7.com/how-to-join/***

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Because we care about your gains. If you missed it yesterday because of inclement weather closing

Back Squat
20 Minutes to Find 1RM
*Before 1RM attempt perform 1 Walk out at Attempt weight

For everyone else: Turkish Get Up Skill:
RX: 3 x 6-8 (Heavy)
FX: 3 x 10 (A)
Can Alt or do one side at a time.

18-12-6
Deadlift* 315/205, FX: 225/150
C2B Pull Ups

Weight should NOT be over 80% of your 1RM – be smart with scaling

Inclement Weather Schedule Update: No evening classes (1730, 1830, 1930) or Foundations tonight. Safety First. Ballston CF will have regular classes, CFR7 members are free to attend.

Sign up now for The 2016 CrossFit Open! Each week from February 25- March 26 we will do the Open workout of that week, culminating in our Saturday Night Lights Open Throwdown! The Open has both RX and Scaled divisions so all members are encouraged to register and track their scores against others worldwide!

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Back Squat
25 Minutes to Find 1RM
*Before 1RM attempt perform 1 “Walk out” at Attempt weight

For Time:
100 Push Press 95/65 FX: 75/55
50 Games Std Box Jumps 24/20