***Free class tonight at 7:45 pm. Bring your friends (no CF experience required)!***

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4 Rounds of:

15 Dynamic Push-Ups @ 4″/2″, Fx: Hand release push-ups
15 Deadlifts 225/155, Fx:185/135)
30 Wallballs* (Rx:20/14)
Cash out:150 Double Under(Rx) or 40 attempts and then 60 single(Fx)
*3 burpee penalty each time you break up the set of wall balls

Dynamic Push-Ups: Click here for video

Tabata Superman 

Skilss and Technique: Rope Climb

Conditioning:

Buy In: 100 DU or 20 attempts then 100 singles
Then,
10-9-8-7-6-5-4-3-2-1 reps of:
Clean and Jerk 155/115, fx:135/95 )
*1 rope climb or 10 ring rows will be done after each round.
Cash Out: 100 Double Unders (sub: same as before)
22:00 Time Cap

Come out this Saturday and show some love for all the athletes of CFR7 and BCF this weekend at Team SuperFit DC at Trident CrossFit.  It’s an all day team competition. If you’ve never seen a competitive fitness event in person then get down there. $10 at the door.  For more info click here.

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Back Squats:
10@70%, 8@75%, 6@80%, 4@85%,
then max effort at 50% w/ no rest after last set of 4 @ 85%

4 Rounds of:
Run 200m
12 Wallballs (20/14) *3 burpee penalty if drop WB
20 Russian Twist w med ball (10 each side)
10 Alternating KB lateral lunges (5 each leg) (Rx 53/35)

Come out this Saturday and show some love for all the athletes of CFR7 and BCF this weekend at Team SuperFit DC at Trident CrossFit.  It’s an all day team competition. If you’ve never seen a competitive fitness event in person then get down there. $10 at the door.  For more info click here.

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Teams of 2:
10 minute AMRAP of:
100 meter OH plate carry (rx-45/25) (fx-25/15)*
3 Muscle Ups (Rx) or 6 Chest 2 Bar (Fx)
10 Goblet Squats (Rx-70/53)(fx-53/35)
*if you put the plate down on the carry is a 3 burpee penalty on spot.

3 minute rest

Teams of 2:
10 minute AMRAP of:
250 meter row
8 Push Press (Rx: 135/95)(Fx: 115/75)
12 Shoulder to Overhead
8 Barbell Roll Outs

Come out this Saturday and show some love for all the athletes of CFR7 and BCF this weekend at Team SuperFit DC at Trident CrossFit.  It’s an all day team competition. If you’ve never seen a competitive fitness event in person then get down there. $10 at the door.  For more info click here.

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Deadlifts:
10@70%, 8@75%, 6@80%, 4@85%

AMRAP 12 of:
10 Single leg RDLs with KB (5 each leg)(Rx 32/24, Fx 24/16)
15 Box Jumps 24/20 (games standard)
10 ring dips*
200 meter run

*(no thicker than medium band if needed) (sub out will be box/bench dips)