Sunday “Open” open gym time is from 2-3:30 pm with Coach Marcus CFR7 Sunday “Open” open gym schedule.

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Yoga with Claire at 5:45 pm. $10 drop in

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Please remember to reserve for the larger classes (1730 and 1830). It is coaches discretion to add people or ask the athlete to attend a later class. All Week day classes are a 17 athlete Cap. To help you put, don’t forget to download the Zen Planner App.  Save the 10’s!

We hope you enjoy the app!

                 

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Overhead Squat:
5 x 3 (A)

15 min AMRAP:
15 Kettlbell Swings 32/24 Fx: 24/16
10 Thrusters 135/95 Fx: 115/80
5 rope climbs Fx: 3 rope climbs

Sunday “Open” open gym time is from 2-3:30 pm with Coach Marcus CFR7 Sunday “Open” open gym schedule.

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

Please remember to reserve for the larger classes (1730 and 1830). It is coaches discretion to add people or ask the athlete to attend a later class. All Week day classes are a 17 athlete Cap. To help you put, don’t forget to download the Zen Planner App.  Save the 10’s!

We hope you enjoy the app!

                 

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EMOM 10:
2 Push Press (A:85-90%)
from the floor if possible

4 Rounds for time:
400m run
10 ring dips Fx: 10 push-ups
20 sit-ups
30 double unders

WEEK 4 OF THE CROSSFIT OPEN SEASON! Open WODS will be performed  at CFR7 on Fridays, and on Saturdays at BCF. ========================================

Sunday “Open” open gym time is from 2-3:30 pm with Coach Marcus CFR7 Sunday “Open” open gym schedule.

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

Please remember to reserve for the larger classes (1730 and 1830). It is coaches discretion to add people or ask the athlete to attend a later class. All Week day classes are a 17 athlete Cap. To help you put, don’t forget to download the Zen Planner App.  Save the 10’s!

We hope you enjoy the app!

                 

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WORKOUT 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Tiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 55-calorie row. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

Watch the release of the CrossFit Open WOD 16.4 tonight at 7:45pm on games.crossfit.com. Then go do it! Open WODS will be performed at CFR7 on Fridays, and on Saturdays at BCF.  CFR7 Sunday “Open” open gym schedule.

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Turkish Get ups:
3 x 10 Alternating

10 Rounds:
3 Muscle ups, FX:C2B
10 Kettlebell Swings 32/24 FX: 24/16

Power Snatch
20 minutes to find Heavy double (TNG not required)

For time:
Cash in: Row 50 calories*
Then complete 3 Rounds for time:
15 Thrusters 95/65
15 box jumps 24/20
Cash-out: Run 800m

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

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Tempo Deadlifts:
3 x 5 (A @ 65-70%)

0 count Concentric -0 count Paused at top/bottom–3 count eccentric (on the way down)

AMRAP 12:
15 Hang power cleans 115/80 FX: 95/65
15 HSPU FX: HR Push ups
30 Double unders

20 Minutes to Find Heaviest
3 Front Squats + 1 split Jerk

For Time:
15 OHS 155/105 FX:95/65
15 Burpees
20 Front Squats 155/105, FX: 95/65
20 Burpees
25 Back Squats 155/105, Fx: 95/65
25 Burpees

Sunday “Open” open gym time today from 2-3:30 pm with Marcus

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Yoga with Claire at 5:45 pm. $10 drop in

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Kipping Technique:
*Pull Ups
*Knees to elbow
*Toes to Bar

5 Rounds for time:
400m MB Run w/20/14 FX:14/10
10 Clean and Jerks 135/95
*Cleans can be Power

Power clean
3×3 (A @ heaviest weight possible, not Touch and go)

3 rounds, 1 minute on each station:
Games Std Box Jumps 24/20
Power clean 115/80
Plank holds (counts as 15 reps if full minute is completed)
Wall Balls 20/14