CFR7 Strength day:
Snatch:
Find Heavy Single
Overhead Squat (From the floor)
5×3 A @ 90-100% of weight achieved above (hit doubles if you can’t hit triples)
5 x 5-10 GHD Hip Extensions (weighted if possible) FX: Good Mornings w/Barbell
*No need to go to heavy, we got Some deads tomorrow!
12 Days of Christmas!
Fitness:
For time:
1 clean & jerk (135/80)
2 muscle up transitions (x2)
3 handstand pushups (women to 1 abmat)
4 front squats (135/80)
5 ring dips
6 burpees
7 kettlebell swings, 24/16
8 box jumps, 24/20
9 wallball shots, 20/14
10 pull ups
11 shoulder to overhead (135/80)
12 rope climbs
Performance:
For time:
1 clean & jerk (155/95)
2 muscle ups (ring or bar)
3 handstand pushups (guys to a 45lb negative)
4 front squats (155/95)
5 ring dips
6 burpees
7 kettlebell swings, 32/24
8 box jumps, 24/20
9 wallball shots, 20/14
10 chest to bar pull ups
11 shoulder to overhead (155/95)
12 rope climbs
*continue through the workout just as the song carries on (singing is optional)
*Compare to 12/16/2015
NO CAP!! This workout can take an hour!
Yoga with Jenna at Ballston Crossfit at 10am. Members of both boxes get free yoga ($10 for friends).
CrossFit Wods available at BCF at 1115 and 1730!
BCF is located at 1110 N Glebe Arlington VA 22201. It is just 4 blocks from the Ballston Metro and also just 2 blocks from the Route 66 exits to Ballston (either Glebe Rd. westbound or Fairfax Dr. eastbound). If you drive, there is plenty of street parking within 2-3 blocks of BCF. There is parking on N. Vernon St. and Vermont Street on the other side of Glebe Rd. as well as parking available on N. Vernon St and 13th Street (these spaces are not zoned and open parking).
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Deadlift
5 x 3 (A)
AMRAP 20:
400 Meter Run
10 Power cleans 135/95
20 WBS* 20/14
FX: 115/80
*5 burpee penalty each time you stop moving or ball hits the ground
Push Press
5 x 5 (A)
2 Rounds For Time:
10 Power Snatches 95/65
10 Toes 2 Bar
8 Power Snatches 95/65
8 T2B
6 Power Snatches 95/65
6 T2B
4 Power Snatches 95/65
4 T2B
2 Power Snatches 95/65
2 T2B
REST 1:1*
FX: 75/55
*athlete will rest the exact amount of time Round 1, then start Round 2
Post WOD fun (if desired):
CFR7 November Challenge WOD
A) Row 500 meter for time:
rest exactly 1:00
B) Max effort Plank on the elbows.
*No piking hips up, no sagging hips, and * no shaking arms out.
3 Sets of:
1) 3/1 Strict HSPU + 6/4 Kipping
2) 15 Hollow Rocks
3) 21 GHD Hip extension
FX: 1 abmat, Barbell Good Mornings
* Not for time: 18 Minutes
Rotating Tabata (rotate to next movement each time):
Push-ups
Games Standard Box Jumps Rx: 32/24 Fx: 24/20
ABMAT Sit-ups
KB SDHP Rx: 32/24 Fx: 24/16
***Reminder: Schedule change (effective December 7, 2015): 7:30am WOD will be available on Monday,Wednesdayand Friday.***
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Thrusters
5 x 3 (A; from the floor)
AMRAP 12:
20 Deadlifts 135/95
10 Pull ups
15 Deadlifts 185/135
10 Pull ups
10 Deadlifts 225/155
10 Pull ups
5 Deadlifts 275/185
ME Pull ups
Score is Total reps.
