WOD / Events

20
Jul

Thursday, July 21, 2016

Saturday, July 23 at 0900: Kipping and Butterfly Pull up Technique Clinic.  All are welcome,  $10 for non CFR7 and BCF members.
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Online

Teenage and Masters Competition
WatchESPN and YouTube
Tuesday, July 19 – 9 a.m. – 6 p.m. PT
Wednesday, July 20 – 9 a.m. – 5:45 p.m. PT
Thursday, July 21 – 9 a.m. – 4:50 p.m. PT

Team Competition
WatchESPN and YouTube
Friday, July 22 – 8 a.m. – 9 p.m. PT
Saturday, July 23 – 9 a.m. – 9 p.m. PT
Sunday, July 24 – 8:30 a.m. – 6:40 p.m. PT

Individual Competition
WatchESPN (U.S.A.) or YouTube (International)
Friday, July 22 – 8 a.m. – 9 p.m. PT
Saturday, July 23 – 9 a.m. – 9 p.m. PT
Sunday, July 24 – 8:30 a.m. – 6:40 p.m. PT

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Strict Press
5 x 5 (ME)
*failure is okay
6 Rounds for Time:
15 KBS 32/24 Fx: 24/16
10 T2B
Finisher:
4 x 100 Meter Sled Drag
*50 Fwd/50 bkwd
2:00 Rest
Sprint or Grind?
19
Jul

Wednesday, July 20, 2016

Saturday, July 23 at 0900: Kipping and Butterfly Pull up Technique Clinic.  All are welcome,  $10 for non CFR7 and BCF members.
=======================================

Online

Teenage and Masters Competition
WatchESPN and YouTube
Tuesday, July 19 – 9 a.m. – 6 p.m. PT
Wednesday, July 20 – 9 a.m. – 5:45 p.m. PT
Thursday, July 21 – 9 a.m. – 4:50 p.m. PT

Team Competition
WatchESPN and YouTube
Friday, July 22 – 8 a.m. – 9 p.m. PT
Saturday, July 23 – 9 a.m. – 9 p.m. PT
Sunday, July 24 – 8:30 a.m. – 6:40 p.m. PT

Individual Competition
WatchESPN (U.S.A.) or YouTube (International)
Friday, July 22 – 8 a.m. – 9 p.m. PT
Saturday, July 23 – 9 a.m. – 9 p.m. PT
Sunday, July 24 – 8:30 a.m. – 6:40 p.m. PT

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Handstand Walk Technique:
*HS Hold wall/partner
*Kiss the Wall to HS Hold
*HS Shoulder Taps (Same side)
HS Walk to Kiss the Wall
*Spotted Walks

Rx: 150ft. for time. Fx: 75ft”

AMRAP 20:

400 M Run
25 SDHP 95/65 Fx: 75/55
400 M Run
25 Thrusters 95/65 Fx: 75/55

18
Jul

Tuesday, July 19, 2016

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

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5 x 2 Clean & Jerk
*Working Sets start at 70%
* Not touch and Go, Athletes must Split Jerk

EOMOM 10:
Min 1: 3-5 Stict Muscle Ups Fx: 5 Strict C2B/5 Strict Ring Dips
Min 2: 6 OHS @ 75% (From the floor)

 

 

17
Jul

Monday, July 18, 2016

Strength Schedule:
Tuesday: Clean & Jerk
Wednesday: HS Walk Technique
Thursday: Strict Press
Friday: Snatch & Front Squats
Sunday: Deadlift

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3 Super sets
12 Front Rack Step ups 95/65, 24/20
10-15 GHD Hip extensions or Barbell Good Mornings

10 Rounds For time:
200m Run
3 Deadlifts 315/210 Fx:225/150
10 Bar facing Burpees (regular burpees at BCF)
25:00 Cap

 

 

15
Jul

Saturday, July 16, 2016

Today!! It’s that time again. We get a chance to WOD hard and eat meat! Come out before the Nat’s Game for the CrossFit Route 7 WOD. Then lets share our favorite dishes, brews and light up the grill. BYOM, the M is for meat. ***I JUST BOUGHT 2 SPIKE BALL SETS***
Lets not forget our guest from lululemon Tyson’s providing trunk show. Bring some money for savings on great athletic clothing.

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NATS game tonight! If you did not purchase a ticket with the group, no worries! We do not plan on spending much/any time at our seats so you can buy your own ticket and meet us there 🙂  If you purchased tickets, you can get them at the Bullpen between 6-6:40pm or at Will Call between 6:45-7pm. If you’re after 7pm then your ticket will be under Will Call.

This promises to be an amazing time with our awesome box communities! RSVP on Facebook and coordinate transportation!

We will be sitting in the scoreboard pavilion area (and hanging at that bar).

Where: Nationals Stadium
What: BCF & CFR7 Nationals Game
When: Saturday, July 16, 7:05-10:05 pm
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Superset:
4 x 8 Chin Ups
4 x 8 Ring Dips

2nd Annual CFR7 Wod and Potluck
AMRAP 7:
RX:
7 Deadlifts 115/75
7 Pull Ups
7 Hang Power Cleans 115/75
7 Bar Facing Burpees

Scaled:
7 Deadlifts 95/65
7 Ring Rows
7 Hang Power Cleans 95/65
7 Bar Facing Burpees

RX+135/95

14
Jul

Friday, July 15, 2016

 

Saturday, July 16 at 1000: It’s that time again. We get a chance to WOD hard and eat meat! Come out before the Nat’s Game for the CrossFit Route 7 WOD. Then lets share our favorite dishes, brews and light up the grill. BYOM, the M is for meat. ***I JUST BOUGHT 2 SPIKE BALL SETS***
Lets not forget our guest from lululemon Tyson’s providing trunk show. Bring some money for savings on great athletic clothing.

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NATS game tomorrow night! If you did not purchase a ticket with the group, no worries! We do not plan on spending much/any time at our seats so you can buy your own ticket and meet us there 🙂  If you purchased tickets, you can get them at the Bullpen between 6-6:40pm or at Will Call between 6:45-7pm. If you’re after 7pm then your ticket will be under Will Call.

This promises to be an amazing time with our awesome box communities! RSVP on Facebook and coordinate transportation!

We will be sitting in the scoreboard pavilion area (and hanging at that bar).

Where: Nationals Stadium
What: BCF & CFR7 Nationals Game
When: Saturday, July 16, 7:05-10:05 pm
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Deadlift
5 x 6
*5-10 heavier than last week

15-12-9-6-3
Overhead Squat 135/95 Fx: 95/65
T2B Fx: Hanging Knee raises

13
Jul

Thursday, July 14, 2016

Saturday, July 16 at 1000: It’s that time again. We get a chance to WOD hard and eat meat! Come out before the Nat’s Game for the CrossFit Route 7 WOD. Then lets share our favorite dishes, brews and light up the grill. BYOM, the M is for meat. ***I JUST BOUGHT 2 SPIKE BALL SETS***
Lets not forget our guest from lululemon Tyson’s providing trunk show. Bring some money for savings on great athletic clothing.
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Snatch
8×2
*Working Sets start at 80%

Partner WOD: AMRAP 15
Partner 1: 200 m Farmers Carry 24/16
Partner 2: 20 Pistols
20 Hang Power Cleans 115/80

12
Jul

Wednesday, July 13, 2016

Saturday, July 16 at 1000: It’s that time again. We get a chance to WOD hard and eat meat! Come out before the Nat’s Game for the CrossFit Route 7 WOD. Then lets share our favorite dishes, brews and light up the grill. BYOM, the M is for meat. ***I JUST BOUGHT 2 SPIKE BALL SETS***
Lets not forget our guest from lululemon Tyson’s providing trunk show. Bring some money for savings on great athletic clothing.
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Push Jerk
5 x 3 (A)
*Working Sets start at 70%
3 rounds of:
15 Thrusters 95/65
15 Pull ups