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. 

***Reminder: Schedule change (effective December 7, 2015): 7:30am WOD will be available on Monday, Wednesdayand Friday.***

CrossFit Route 7 community in full affect this weekend. Congratulations and a job well done to all the competitors that represented our box at SuperFit Lorton. Thank you to all of the support and love from everyone that came out to cheer for these athletes. I have a feeling this is just the beginning!

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EMOM 14:
Evens: 1 Snatch + 1 Hang Snatch (full for both) – as heavy as possible but goal is not to miss a lift
Odds: 5-7 Weighted Ring Dips

For Time:
20 Box Step ups (24/20) holding one KB (24/16)
20 Burpees
20 Air Squats
15 Box Step ups (24/20) holding one KB (24/16)
15 Burpees
15 Air Squats
10 Box Step ups (24/20) holding one KB (24/16)
10 Burpees
10 Air Squats
5 Box Step ups (24/20) holding one KB (24/16)
5 Burpees
5 Air Squats

Rx+ option: Swap in Goblet Squats for Air Squats

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!

Good yoga article here.

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).