WOD / Events

First community outing of 2018. No better way to spend the evening than with Family, friends and bowling. Thanks for coming out.

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CrossFit OPEN STUFF!
*Athletes remember that score MUST be submitted online by 8 pm Monday.

*If performed at Open gym the Coach must Supervise (oversee) the WOD even if you have a judge for scores to be valid. If not you must video the WOD via CF Open Rules and submit the video online.

*Please ensure you have a clear understanding of rules, movements and standards and having a judge.-It is the athletes responsibility to find a judge.

Sunday OPEN Gym is Open WOD make up time. Please ensure the following.

*Clear understanding of rules, movements and standards
*A judge-This is your responsibility to find a judge not the Coaches responsibility.
*Video if you do not have a judge and submit online

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Push Press:
10-8-6-4-2 (ascending)
*Rest as needed

“Beginner”
5 x 5 (Across)

10:00 Cap

12 min AMRAP, as many rounds as possible:
12 HSPU
10 Alternating Pistols
8 Power Snatches 115/80, Fx: 95/55

Today, Saturday, February 24, from 4-7 pm. Test your fitness! We going to have a good time at Bowl America Falls Church. Bring your family and lets see whose got skills. Spread the word!

Address: 140 S Maple Ave, Falls Church, VA 22046

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Strength:

Thrusters:
10-8-6-4-2 (ascending)
*Rest as needed

“Beginner”
5 x 5 (Across)

Conditioning:

Team Burpee and Assault Bike Conga Line:
15 min AMRAP in teams of 3 (4 per team if class is over 15 people), one athlete sprints through the following then tags the next athlete and they start:
8 burpees
10/7 Assault bike Calories
*RX+ 15/12

Each effort is to be Maximal Effort in intensity

Saturday, February 24, from 4-7 pm. Test your fitness! We going to have a good time at Bowl America Falls Church. Bring your family and lets see whose got skills. Spread the word!

Address: 140 S Maple Ave, Falls Church, VA 22046

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WORKOUT 18.1
Complete as many rounds as possible
in 20 minutes of:
8 Toes-to-bars, Scaled Hanging knee raises
10 Dumbbell hang clean and jerks 50/35, Scaled 35/20
14 / 12-Calorie Row

VARIATIONS
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
Teenagers 14-15:

Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell

Get ready for CF Open WOD 18.1 night. After you register for the Open, come to the box Thursday night, February 22 at 8 pm for the Open Announcement.. Only Dave Castro knows what the workouts will be but you can win a FREE T-Shirt if you guess is close.

No Yoga at at 7:30 pm but there will be Open Gym available.

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Saturday, February 24, from 4-7 pm. Test your fitness! We going to have a good time at Bowl America Falls Church. Bring your family and lets see whose got skills. Spread the word!

Address: 140 S Maple Ave, Falls Church, VA 22046

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Superset Strength:
Bench Press 4 x 4 (Across)
Barbell Row 4 x 6 (Across)

Tabata:
Plate Ground to Overhead 45/25, Fx:25/15
Abmat Situps
OH Plate Lunges 45/25, Fx:25/15
Row Cals

*Not rotating

Get ready for CF Open WOD 18.1 night. After you register for the Open, come to the box Thursday night, February 22 at 8 pm for the Open Announcement.. Only Dave Castro knows what the workouts will be but you can win a FREE T-Shirt if you guess is close.

No Yoga at at 7:30 pm but there will be Open Gym available.

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

Saturday, February 24, from 4-7 pm. Test your fitness! We going to have a good time at Bowl America Falls Church. Bring your family and lets see whose got skills. Spread the word!

Address: 140 S Maple Ave, Falls Church, VA 22046

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Front Squat:
10-8-6-4-2 (ascending)
*Rest as needed

“Beginner”
5 x 5 (Across)

AMRAP 15:
8 Box Jumps 30/24, Fx: 24/20 (BCF 32/26)
6 Deadlifts 315/220, Fx: 225/150
400m Run

CFR7 New You:
“Beginners”
10 Box Jumps 20/12
10 Deadlifts (Coaches recommendation)
300 M Run

Get ready for CF Open WOD 18.1 night. After you register for the Open, come to the box Thursday night, February 22 at 8 pm for the Open Announcement.. Only Dave Castro knows what the workouts will be but you can win a FREE T-Shirt if you guess is close.

No Yoga at at 7:30 pm but there will be Open Gym available.

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

Saturday, February 24, from 4-7 pm. Test your fitness! We going to have a good time at Bowl America Falls Church. Bring your family and lets see whose got skills. Spread the word!

Address: 140 S Maple Ave, Falls Church, VA 22046

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Hang Power Cleans:
10:00 to find a Heavy set of 3
Then 3 by Max Reps at 85%

Beginner: 8 x 3 (Across)

*Athletes: Focus on Cycling Speed

18.Zero
21-15-9
Dumbbell Snatches 50/35, Fx:35/20
Burpees over Dumbbelll (2018 Open standard)

Get ready for CF Open WOD 18.1 night. After you register for the Open, come to the box Thursday night, February 22 at 8 pm for the Open Announcement.. Only Dave Castro knows what the workouts will be but you can win a FREE T-Shirt if you guess is close.

No Yoga at at 7:30 pm but there will be Open Gym available.

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

Saturday, February 24, from 4-7 pm. Test your fitness! We going to have a good time at Bowl America Falls Church. Bring your family and lets see whose got skills. Spread the word!

Address: 140 S Maple Ave, Falls Church, VA 22046

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Strength/Skill Schedule:
Monday: Push Jerk / Nurtirion WOD Retest
Tuesday: Hang Power Cleans/ 18.Zero
Wednesday: Front Squat
Thursday: Bench, BB Row/ Tabata
Friday: OPEN WOD 18.1
Saturday: Pull ups and Handstand Push up
Sunday: Push Press

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Push Jerk:
10:00 to find a Heavy set of 3
Then 3 by Max Reps at 85%

Beginner: 8 x 3 (Across)

Athletes: Focus on Cycling Speed

Nutrition Benchmark test (compare to Jan 15, 2018):

On a running clock:

From 0-12:00, AMRAP 12:
6 Front Squats (155/105#) Fx = 115/75#
8 C2B Pull-ups (Fx = pull-ups or ring-rows)
40 Double-Unders
Rest 3 minutes then when the clock reaches 15:00…

1 Max Set Unbroken Wall-Balls (20/14#)*

*Record two scores, Reps for AMRAP and Max Unbroken Set of Wall-Balls

Just a week away from CF Open WOD 18.1 night. After you register for the Open, come to the box Thursday night, February 22 at 8 pm for the Open Announcement.. Only Dave Castro knows what the workouts will be but you can win a FREE T-Shirt if you guess is close.

No Yoga at at 7:30 pm but there will be Open Gym available.

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Clean:
Every :90 for 15:00
Perform 1 Power Clean + 1 Hang Power Clean
*Increase Weight every set

“Beginner”
Every :90 for 15:00
Perform 3 Hang Power Cleans (Across)

10-9-8-7-6-5-4-3-2-1
Push Press 115/80, Fx: 95/65
Toes to bar, Fx: Abmat Sit ups

RX+ 135/95