WOD / Events

24
Aug

Thursday, August 25, 2016

Yoga is cancelled for the following Sundays August 28 and September 4. CFR7 members are welcome to attend Yoga at BCF!

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The 4th annual AM vs. PM Throwdown and BBQ is less than 2 days away!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!), cheer for your friends and compete in the first corn hole tournament! The event was accidentally created as a private event. Anyone on the invite now can invite you or can email [email protected] and we’ll add you to the event.

https://www.facebook.com/events/1716068251974897/

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Back Squat:
Find 5RM
20:00

3 Rounds For time:
400 M Run
10 Squat Cleans 135/95, Fx:115/80
*RX+: 155/105

23
Aug

Wednesday, August 24, 2016

Yoga is cancelled for the following Sundays August 28 and September 4. CFR7 members are welcome to attend Yoga at BCF!

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The 4th annual AM vs. PM Throwdown and BBQ is less than 2 weeks away!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!), cheer for your friends and compete in the first corn hole tournament! The event was accidentally created as a private event. Anyone on the invite now can invite you or can email [email protected] and we’ll add you to the event.

https://www.facebook.com/events/1716068251974897/

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Test:
2K Row

Bench Press:
Find 5RM

Finisher:
3 Rounds of:
14 Bulgarian Split squats w/2xKB (7 each side, AHAP)
10 Ring Push ups, FX: HR Push ups

22
Aug

Tuesday, August 23, 2016

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

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The 4th annual AM vs. PM Throwdown and BBQ is less than 2 weeks away!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!), cheer for your friends and compete in the first corn hole tournament! The event was accidentally created as a private event. Anyone on the invite now can invite you or can email [email protected] and we’ll add you to the event.

https://www.facebook.com/events/1716068251974897/

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Kipping HSPU Technique

30 handstand push-ups
40 pull-ups
50 kettlebell swings (24/16)
60 sit-ups
70 burpees
*compare to 8/13/15

Finisher: 30 Partner Tire Flips

 

21
Aug

Monday, August 22, 2016

What a Deal! Sign up for this week’s foundations course for only $50! Start September off Strong and stay ahead of the holidays. End of Summer Foundations Aug 22-27: Mon 7:45pm, Tues 7:45pm, Thurs 7:45pm and Sat 11:30am

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The 4th annual AM vs. PM Throwdown and BBQ is less than 2 weeks away!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!), cheer for your friends and compete in the first corn hole tournament! The event was accidentally created as a private event. Anyone on the invite now can invite you or can email [email protected] and we’ll add you to the event.

https://www.facebook.com/events/1716068251974897/

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Strength/Skill Schedule:
Monday: Overhead Squats
Tuesday: Kipping HSPU
Wednesday: Test/BenchenPress/Accessory
Thursday: Back Squat
Friday: Press
Saturday: Hero
Sunday: Cleans

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Overhead squats
5×3 (ME)

5 Rounds of : :50 work/ :10 rest
1) T2B
2) Snatch* (squat) 155/105, Fx: 115/80
3) Row Cal
*Goal for Snatches: 3-5 per round. Minimum of 3 snatches required each round to be an RX or FX score.

 

20
Aug

Sunday, August 21, 2016

What a Deal! Sign up for this week’s foundations course for only $50! Start September off Strong and stay ahead of the holidays. End of Summer Foundations Aug 22-27: Mon 7:45pm, Tues 7:45pm, Thurs 7:45pm and Sat 11:30am

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

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

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The 4th annual AM vs. PM Throwdown and BBQ is less than 2 weeks away!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!), cheer for your friends and compete in the first corn hole tournament! The event was accidentally created as a private event. Anyone on the invite now can invite you or can email [email protected] and we’ll add you to the event.

https://www.facebook.com/events/1716068251974897/

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“Low Hang Snatches (squat) 5×3
*Working Sets start at 70%”

“For time
400 Meter Run
50 meter Overhead KB Lunges 24/16
50 ALT KB Cleans 24/16
50 meter Overhead KB Lunges 24/16
400 Meter Run”

 

19
Aug

Saturday, August 20, 2016

What a Deal! Sign up for this week’s foundations course for only $50! Start September off Strong and stay ahead of the holidays. End of Summer Foundations Aug 22-27: Mon 7:45pm, Tues 7:45pm, Thurs 7:45pm and Sat 11:30am

 https://crossfitroute7.com/how-to-join/
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The 4th annual AM vs. PM Throwdown and BBQ is less than 2 weeks away!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!), cheer for your friends and compete in the first corn hole tournament! The event was accidentally created as a private event. Anyone on the invite now can invite you or can email [email protected] and we’ll add you to the event.

https://www.facebook.com/events/1716068251974897/

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A) Skin the Cats
3x 6
B) Ring Hollow Holds
3 x :30

5 Rounds for time
15 Thrusters 115/80 Fx:95/65
15 T2B Fx: Hanging Leg Raises( feet higher than hip crease)

Finisher (if time):
Work on your goats

18
Aug

Friday, August 19, 2016

The 4th annual AM vs. PM Throwdown and BBQ is less than 2 weeks away!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!), cheer for your friends and compete in the first corn hole tournament! The event was accidentally created as a private event. Anyone on the invite now can invite you or can email [email protected] and we’ll add you to the event.

https://www.facebook.com/events/1716068251974897/

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Low Hang Clean (squat) 5×3
*Working Sets start at 70%

“Annie”
50-40-30-20-10:
Double unders
Sit-ups
compare: 5/3/15

Skills finisher:
Handstand Walk:
Rx: 200 Ft.
Fx: 100 Ft.
Technique: 75 Wall Facing Shoulder Taps

 

17
Aug

Thursday, August 18, 2016

The 4th annual AM vs. PM Throwdown and BBQ is less than 2 weeks away!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!), cheer for your friends and compete in the first corn hole tournament! The event was accidentally created as a private event. Anyone on the invite now can invite you or can email [email protected] and we’ll add you to the event.

https://www.facebook.com/events/1716068251974897/

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Deadlift:
Find 3 RM
*18:00

AMRAP16:
With a partner, one working at a time
16 Row Calories
24 Burpee Box Jumps 24/20
32 Push Press 95/65 Fx: 75/55

16
Aug

Wednesday, August 17, 2016

The 4th annual AM vs. PM Throwdown and BBQ is less than 2 weeks away!! We need a final headcount for our BBQ, so please reply ASAP if you’re coming! This is one of the most fun events we have each year! Free food (and it’s incredible!), cheer for your friends and compete in the first corn hole tournament! The event was accidentally created as a private event. Anyone on the invite now can invite you or can email [email protected] and we’ll add you to the event.

https://www.facebook.com/events/1716068251974897/

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**Wednesday, August 17 6:30pm-8:00pm— BCF’s Lauren Cary of The Jackson Clinics will host an injury/movement screen for the CFR7 athletes. Sign up here to reserve your time slot!

Who should sign up?
– athletes with any current injuries
– anyone interested in identifying potential flexibility/mobility issues that may affect his or her ability to properly perform CrossFit movements/lifts

***There is 1 spot available so act quickly***

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“Isabel”
30 Snatches 135/95
*Athletes can Power Snatch

Strength Finisher:
EMOM 10
3 Front Squats (A; 75-80%)