WOD / Events

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

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.

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

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”

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

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

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

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

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 spots available so act quickly***

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Fitness & performance: “CrossFit Triathalon”
3 rounds for time:
Row 1000m
100 double unders
Run 800m
*Compare to 4/10/2015 and 4/11/2014

**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 are 3 spots available so act quickly***

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Strength/Skill Schedule:
Monday:Split Jerk
Wendesday: Benchmark(Barbell)/Front Squats
Thursday: Deadlift
Friday: Cleans/Benchmark(BW)
Sunday:Snatch

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Split Jerk
Find a heavy single

“Tabata Something Else”

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

*Compare to 10/27/15

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

Great read. CrossFit and Yoga need one another: http://zusayoga.com/yogaandcrossfit/
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Back Squat
EMOM 10
2 Back Squats ME

AMRAP 12
8 box jumps, 30/24 (32/26 at BCF) Fx: 24/20
10 shoulder to overhead 135/95 Fx: 115/80
12 kettlebell swings, 32/24 Fx: 24/16