Remember CFR7 and BCF Ninja Saturday Funday at CrossFit Loudon/Northern VA Ninja Training. Click here for details.

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OPEN WOD 16.1 will be released Thursday Night at 7:30 pm. Watch on games.crossfit.com. We will be doing all Open Wods on Friday and on Saturdays at BCF.

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Push Press
5 x 3 (ME)

AMRAP 15:
10 Games Std. Box Jumps 24/20
15 KB SDHP 32/24 FX:24/16
20 Double Unders

Clean and JerK:
2 @ 80%, 2 x 1@85% and 3 x 1 @ 90%
NOT TOUCH AND GO

EMOM 15:
5 Chest to Bar Pull Ups (Fx: pull-ups)
10 Push Ups
15 Air Squats
*if athletes don’t complete the required reps in the round…then you rest the following minute and then continue.

Time to Bro out!!!

4 Supersets of:
8-10 Barbell Row (A)
8-10 Bench Press (A)
Rest as needed (18 minutes working time)

AMRAP 18:
5/3 Muscle Ups, FX: 10 ring dips
15 Thrusters 115/80 FX:95/65
200m Run

Another day of Open Prep. Can you feel it in the air?

Open WOD 15.4 Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
185/125
6 handstand push-ups
3 cleans 185/125
9 handstand push-ups
3 cleans 185/125
12 handstand push-ups
6 cleans 185/125
15 handstand push-ups
6 cleans 185/125
18 handstand push-ups
6 cleans 185/125
21 handstand push-ups
9 cleans 185/125
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Scaled and Masters 55+
Men push press 95 lb. and clean 115 lb.
Women push press 65 lb. and clean 75 lb.

Complete as many rounds and reps as possible in 8 minutes of:
10 push presses
10 cleans

Front Squat Finisher:
3 x 5 (ME)

Snatch:
3 @ 80, 2@85% and 3 x 1 @ 90%
NOT TOUCH AND GO

4 x AMRAP 2:
400m Row
ME OHS 95/65 FX: 75/55
Rest exactly 2 minutes
*Run if the weather is nice