Join the CFR7 and BCF crews to watch the Nationals take on the Padres on July 17! If you want to join the group, make sure to reserve your spot by July 6. You can find more details here.

---

This WOD is named “The BCF WOD” because CrossFit Headquarters reached out to our sister gym Ballston CrossFit in May 2012 (only 4 months after the gym opened) to host a WOD demo. They sent the workout and then brought in the CF Media Team to shoot the video. Check it out:

---

“The BCF WOD”

“The BCF WOD”
AMRAP 20
5 Chest to Bar Pull Ups
5 Ring Dips
15 Air Squats

Compare to 9/19/2019

Post Conditioning Strength

EMOM 12
1: :15 – :30 Parallette L-Sit Holds (Fx: Tuck Holds)
2: 5 Each Side Pallof Press
3: 10 – 20 Seated Leg Lifts Over Kettlebell
4: 100m Jog

Join the CFR7 and BCF crews to watch the Nationals take on the Padres on July 17! If you want to join the group, make sure to reserve your spot by July 6. You can find more details here.

Strength

E2MOM 10
5 Strict Press (ME)

Conditioning

EMOM 15
1: 20 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)
2: Rest
3: AMRAP Bike Calories
4: Rest
5: Rest

Strength

E3MOM 15
2 Power Snatches + 4 Overhead Squats (↑)

Conditioning

AMRAP 7
20 Each Arm Dumbbell Suitcase Deadlifts (50/35) (Fx: 35/20) (Rx+: 70/50)
100m Run

	Weekly Overview	Events/Classes
Monday	Muscle Ups	Free 7-Fit Class at 6:30PM! Click here to register now
Tuesday	Snatch/Overhead Squat
Wednesday	Strict Press
Thursday	“The BCF WOD”	Free 7-Fit Class at 6:30PM! Click here to register now
Friday	Back Squat/Deadlift
Saturday	Squat Clean + Split Jerk	Free 7-Fit Class at 10AM! Click here to register now
Sunday	Hero WOD Nate

Strength

Rx: Max Unbroken Ring Muscle Ups
Fx: Max Unbroken Chest to Bar Pull Ups or Muscle Up Technique
Scaled: Max Unbroken Pull Ups/Ring Rows

Rest 2:00

4 Rounds
Rx: 1 – 3 (Kipping Ring Muscle Up + Ring Dip + Strict RMU Negative)
Fx: 1 – 3 (Kip Up + Strict Down Pull Ups) + 1 – 3 Strict Ring Dips or Muscle Up Technique
Scaled: 1 – 3 (Jumping Pull Ups + Strict Negative) + 5 – 10 Hand Release Push Ups

Conditioning

EMOM 10
1: 15/10 Calorie Ski (Fx: 10/7)
AMRAP Burpees
2: Continue AMRAP Burpees
3: 10 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20) (Rx+: 70/50)
AMRAP Burpees
4: Continue AMRAP Burpees
5: Rest

Strength

E2MOM 10
Strict Press
1 – 4: 5@70 – 75%
5: AMRAP @70 – 75%

Conditioning

4 Rounds
20 Wall Balls (20/14) (Rx+: 11’/10′)
30ft Handstand Walk (Fx: 60ft Bear Crawl) (Rx+: 60ft)