WOD/Events

THE OPEN IS HERE!!!

Here are some details for this year’s Open
The Open workouts will be done on Saturday during all of the normal classes with a makeup session on Sunday at 12:15pm. If you cannot make these times you can complete the workout at CrossFit Route 7 on Fridays. (Email [email protected] to coordinate)

If you cannot make it the Open workout class times you will need to do a video submission of your workout. We will not validate scores done outstide of the class times listed above.

In addition to prescribed Open events, there will also be scaled and foundations versions of events. Athletes who are unable to perform an event as prescribed may choose to perform the scaled or foundations event instead. Athletes may finish the Open with any combination of foundations, scaled, prescribed, or equipment-free events contributing to their score on the CrossFit Games Leaderboard.

Watch the announcement and register at the link below.
https://games.crossfit.com/

Skills Class 1:15pm: Strict/Kipping/Butterfly Pullups

Conditioning:

Open Workout 21.2

10 Dumbbell Snatches (50/35lbs)

15 Burpee Box Jump Overs (24/20″)

20 Dumbbell Snatches (50/35lbs)

15 Burpee Box Jump Overs (24/20″)

30 Dumbbell Snatches (50/35lbs)

15 Burpee Box Jump Overs (24/20″)

40 Dumbbell Snatches (50/35lbs)

15 Burpee Box Jump Overs (24/20″)

50 Dumbbell Snatches (50/35lbs)

15 Burpee Box Jump Overs (24/20″)

20:00 Time Cap

Strength:

E2MOM 16
1: 5 Bench Press (↑)
Can be dumbbell or barbell bench press.
2: 10 – 15 GHD Sit Ups (Fx: Weighted Sit Ups)

Conditioning:

E2MOM 16
1: 20/15 Calorie Row (Fx: 15/10)
AMRAP Bar Muscle Ups (Fx: Chest to Bar Pull Ups)
2: Rest

Strength: 

Every :30 for 10 Rounds
2 Push Jerks @ 70 – 75%

Conditioning:

600m Run
40 Wall Balls (20/14)
400m Run
30 Wall Balls (20/14)
200m Run
20 Wall Balls (20/14)

Strength: 

E3MOM 15
Romanian Deadlift
1: 6@50 – 55%
2: 6@55 – 60%
3: 6@55 – 60%
4: 6@55 – 60%
5: 6@60 – 65%

% Based on 1RM Deadlift

Conditioning:

4 Rounds
16 Box Jumps (24/20) (Rx+: 30/24)
8 Hang Power Cleans

Barbell weight increases each round.
Rx: (95/65) (135/95) (165/115) (185/125)
Fx: (75/55) (95/65) (135/95) (165/115)
Rx+: (135/95) (165/115) (185/125) (205/135)

Time Cap 12:00

Arctic Core Blast – 6:45pm!!!! 

Strength: 

E2MOM 12
Front Squats
1: 3@75 – 80% (:03 Pause)
2: 2@75 – 80%
3: 1@80 – 85%
4: 1@85 – 90%
5: 1@90 – 95%
6: 1@90 – 95%+

Conditioning: 

Every 1:30 for 2 Rounds
1: 10 Push Press (135/95) (Fx: 95/65) (Rx+: 165/115)
AMRAP Ski Erg Calories
2: Rest
3: 10 Back Rack Lunges (135/95) (Fx: 95/65) (Rx+: 165/115)
AMRAP Assault Bike Calories
4: Rest

Strength:

E2MOM 12
3 Hang Squat Snatches
1: 65 – 70%
2: 70 – 75%
3: 70 – 75%
4: 75 – 80%
5: 80 – 85%
6: 85%+

Conditioning: 

3 Rounds

10 Bar Facing Burpees

10 Chest to Bar Pull Ups (Fx: 7) (Rx+: 15)

10 Bar Facing Burpees

10 Toes to Bar (Fx: 7) (Rx+: 15)

Best of NoVA! Click HERE to vote BCF as the best CrossFit Gym in Northern Virgina! We have won this award 4 years in a row and would be honored to make it 5 straight! 

Strength: 

EMOM 12
1: 20 Hollow Rocks
2: 8 Strict Tempo Ring Rows (:03 Eccentric) (Fx: 6)
3: 10 Arch Extensions (:02 Hold)
4: :30 – :45 Dead Hang on Pull Up Bar

Conditioning:

4 Rounds
10 Power Cleans (155/105) (Fx: 115/80)
200m Run
1:00 Rest

Skills Class 1:15pm: Rope Climbs

Conditioning:

Open Workout 21.1

For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders

Time cap: 15 min