WOD / Events

Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here. Go Eat!
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: Back to normal

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

DEADLINE SUNDAY, NOVEMBER 19: Please fill out the spreadsheet if you are interested in purchasing this hoodie. We have chosen to go with the classic design.The price is $40, Please make payment via cash or paypal. REMEMBER PAYPAL IS SENT VIA FRIENDS AND FAMILY (no fees) to [email protected].

https://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit#gid=0

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

SNATCH 5×2, ascending (ME)

5 rounds of:
30 wall-ball shots, 20/14
5 squat snatches
Rest 2 minutes

Score is weight used and time for each round (don’t include rest). Goal is to challenge yourself with weight as well as to go as hard as possible each time and maintain times across all 5 rounds. IDEALLY, THIS IS A 1:1 WORK/REST RATIO. FX may scale to 20 wall balls to keep with a 2 min work interval

Thanksgiving Schedule:
Monday: Normal
Tuesday: So Normal
Wednesday: No 7:30 pm WOD-Cancelled
Thanksgiving Thursday: No one is here. Go Eat!
Friday: 9 am WOD only (50 Cap)
Saturday: 10 am WOD only (50 Cap)
Sunday: Back to normal

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

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

RDL 5×5 across, AHAP

Superset working rounds with rope climbs:
RX+: 3 Legless Rope Climbs
RX: 3 Rope Climbs
FX: 1-2 Rope Climbs

Courtesy: CrossFit.com

From CrossFit.com – November 24, 2016
Complete as many rounds as possible in 20 minutes of:
50 double-unders
100-ft. walking lunge
100-ft. bear crawl

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

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

Crongulations to the CFR7/BCF family owning the podium.

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

DEADLINE SUNDAY, NOVEMBER 19: Please fill out the spreadsheet if you are interested in purchasing this hoodie. We have chosen to go with the classic design.The price is $40, Please make payment via cash or paypal. REMEMBER PAYPAL IS SENT VIA FRIENDS AND FAMILY (no fees) to [email protected].

https://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit#gid=0

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

Hang Squat Clean Thruster 1RM

’Marco’
3 RFT
21 Pull-ups
15 HSPU
9 Thrusters, 135/95
FX: 95/65

Congrats to Coach Nicole and her 2nd place finish at the CFSA, CFR7, BCF throwdown!

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

DEADLINE SUNDAY, NOVEMBER 19: Please fill out the spreadsheet if you are interested in purchasing this hoodie. We have chosen to go with the classic design.The price is $40, Please make payment via cash or paypal. REMEMBER PAYPAL IS SENT VIA FRIENDS AND FAMILY (no fees) to [email protected].

https://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit#gid=0

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

200m Run x 5; Rest 2:1
Intent is to perform with cosistency

RUSSIAN SWING EMOM
20 sec UB Russian Swings EMOM/40 sec rest x 8 Min, AHAP

Three rounds of:
(Original workout)
10 Deadlifts
30 GHD situps

RX+: 20 GHDSU
RX: 30 AbMat Sit-ups
Score is for weight and time.

Courtesy: CrossFit.com – December 14, 2010
https://www.crossfit.com/workout/2010/12/14#/comments

Meet Dr. Justin Bryant as he performs free FIT Assessments for members Monday, November 13 from 5pm – 6:30pm . FIT Assessments keep CrossFit Games Athletes performing at their highest levels and now you can take advantage of the same offer. For more information, please click the link below to watch our educational video:

https://youtu.be/V1eInNPBAMI

Please CLICK on the link below to pre-register and secure an appointment

https://go.airrosti.com/scheduler/event/NSPSQGASNNA

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

DEADLINE SUNDAY, NOVEMBER 19: Please fill out the spreadsheet if you are interested in purchasing this hoodie. We have chosen to go with the classic design.The price is $40, Please make payment via cash or paypal. REMEMBER PAYPAL IS SENT VIA FRIENDS AND FAMILY (no fees) to [email protected].

https://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit#gid=0

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

Strength/Skill Schedule:
Monday: Back Rack Lunges/ “The Ghost”
Tuesday: 200 m Run Intervals
Wednesday: Hang Squat Clean Thruster
Thursday: Stiff Leg deadlift
Friday: Snatch
Saturday: Pistols/ Throwdown Team WOD 2
Sunday: Tempo Overhead Squats

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

5 x 3L/3R Back Rack Reverse Lunges Non-alternating, ascending (ME), AHAP

‘The Ghost”
6 Rounds of:
1 Minute Max Cal Row
1 Minute Max Rep Burpees
1 Minute Max Rep DU
1 Minute Rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed.
*Courtesy: CrossFit.com

Yoga with Kendra at 11:15 am. Free for CFR7 members and $10 drop in.

Great reads. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/

http://www.tabatatimes.com/10-reasons-why-crossfitters-should-start-practicing-yoga-5282013/

Please come out to Yoga this Sunday at 1115 to show your support for this program. We have a new instructor Kendra teaching and she is very eager to work with our community.

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

DEADLINE SUNDAY, NOVEMBER 19: Please fill out the spreadsheet if you are interested in purchasing this hoodie. We have chosen to go with the classic design.The price is $40, Please make payment via cash or paypal. REMEMBER PAYPAL IS SENT VIA FRIENDS AND FAMILY (no fees) to [email protected].

https://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit#gid=0

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

BENCH PRESS 7×3, ascending

Complete as many rounds as possible in 10 minutes of:
20 Box jumps, 24/20
10 HSPU, Fx: Pike Push Ups (increase difficulty by performing on a box)

Get excited BCF, CFR7 and CFSA members! We’re stoked to announce the 6th annual BCF/CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly competition!  Bring some beers and friends and support our community! This year will be hosted by CrossFit South Arlington (607 S Ball St, Arlington, VA 22202). We recommend carpooling/uber as parking is limited.

Let us know if you’re coming via our Facebook event! We would love to have a HUGE community turnout to support our top athletes in this fun and friendly competition!

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

DEADLINE SUNDAY, NOVEMBER 19: Please fill out the spreadsheet if you are interested in purchasing this hoodie. We have chosen to go with the classic design.The price is $40, Please make payment via cash or paypal. REMEMBER PAYPAL IS SENT VIA FRIENDS AND FAMILY (no fees) to [email protected].

https://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit#gid=0

====================================
DEADLIFT
3 x 3 Across

On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War.  This Armistice Day was later re-named to Veterans Day.

  At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

– The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day.

– The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.

– The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.

– Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

The WOD – Armistice*
11 minute AMRAP (As Many Repetitions As Possible)
11- Power Cleans (RX-135/95)
11- Burpees Over the Bar
19- Deadlifts (RX-135/95)
18- Pull-Ups
*Adaptive or modified exercises can be used. All exercises are scalable to your ability level.

Modified Workout (Without Barbell)*
11 minute AMRAP (As Many Repetitions As Possible)
11- Push Ups
11- Burpees
19- Sit-ups
18- Air Squats

Compare 11/11/2016

Get excited BCF, CFR7 and CFSA members! We’re stoked to announce the 6th annual BCF/CFR7 vs. CFSA Throwdown! Come cheer on your top athletes in a fun, friendly competition!  Bring some beers and friends and support our community! This year will be hosted by CrossFit South Arlington (607 S Ball St, Arlington, VA 22202). We recommend carpooling/uber as parking is limited.

Let us know if you’re coming via our Facebook event! We would love to have a HUGE community turnout to support our top athletes in this fun and friendly competition!

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

DEADLINE SUNDAY, NOVEMBER 19: Please fill out the spreadsheet if you are interested in purchasing this hoodie. We have chosen to go with the classic design.The price is $40, Please make payment via cash or paypal. REMEMBER PAYPAL IS SENT VIA FRIENDS AND FAMILY (no fees) to [email protected].

https://docs.google.com/spreadsheets/d/1jiQkn2qj-_so3bS2U7X_Fn1UpkrJEKJicB0uWg4hCBU/edit#gid=0

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

5 Min AMRAP
10 Kettlebell Swings 32/24, Fx: 24/16
10 Hand Release Push Ups

– Rest 5 minutes –

10 Min AMRAP
10 Lateral Box Jump Overs 24/20
10 Shoulder to Overhead 115/80, 95/65
15/12 Cal Row of Assault Bike

– Rest 5 minutes –

7 Min AMRAP
7 Lateral Bar Burpees
7 Toes to Bar
7 Front Squats 115//80, Fx: 95/65

Topnight at 5:30 pm, Running Clinic. Running is one of the most challenging things a person can do. Whether for short distance at high speeds or long distances at a moderate or slower pace. It is definitely difficult if you don’t have the technique. Join us with Philip from Potomac River Running Vienna for a running clinic to better prepare you for the Workout of the day.

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