WOD/Events

Strength:

Back Squat
E4MOM 20
Set 1: 6@75-80%
Set 2: 6@75-80%
Set 3: 6@80-85%
Set 4: 6@80-85%
Set 5: 6@80-85%

Conditioning:

Run 800m
40 Toes-to-Bar (Fx: 20 Toes-to-Bar)

Time Cap: 12 min.

Strength:

Deadlift
2×6@75-80%
3×6@80-85%

Rest 2-3 minutes between sets.

Conditioning:

AMRAP 12
250m Row
20 Push-Ups
15 Chest-to-Bar Pull-Ups (Fx: 15 Pull-Ups)

5:45 PM
Functional Movement for Pelvic Health Seminar. MORE DETAILS >>

Strength:

E3MOM 21
1 Power Snatch+1 Hang Squat Snatch+1 Overhead Squat (ME)

Conditioning:

5 Rounds
20 Air Squats
20 Kettlebell Swings (24/16) (Fx: 16/12)
5 Power Cleans (165/115) (Fx: 115/80)

6:45 PM
Core Blast with Shauna!

7:45 PM
Free Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

Conditioning:

AMRAP 36
With a Partner, Alternating Movements
400m Run (one partner)
5 Devil’s Press + DB Thruster (50/35) (Fx: 35/20)
10 DB Farmers Carry Box Step Overs (50/35) (Fx: 35/20)

Overview of the Week

Meathead Monday!
Strength:

Superset:
Bench Press: 4×5 (ME)
Strict Pull-ups: 10 Minimum Ea. Round

Then

3-4 Sets:
Dumbbell Bicep Curls: 8 each side (ME)
Dumbbell Tricep Kick-Backs: 8 each side (ME)
Single Arm Dumbbell/Kettlebell Row: 8 each side (ME)
15 GHD Situps, Scale: 15 abmat situps

Optional Finisher:

Time Trial:
1 mile Run
or
5k Run
or
2k Row

10:00 AM
Yoga with Liz!

1:20 PM
Skills & Mobility Workshop with Brandon! Ring Muscle-Ups!

Strength:

E3MOM 21
5 Touch-and-Go Push Jerks

Set 1: 70%
Set 2: 75%
Set 3: 75%
Set 4: 75%
Set 5: 80%
Set 6: 80%
Set 7: 80%

Conditioning:

AMRAP 7
50 Air Squats
10 Ring Dips (Fx: 5 Ring Dips) (Rx+: High Rings) 

12:00 NOON
FREE Beginner CrossFit Class! Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!

07:15 PM
BCF and CFR7 at Nats Park to watch the Washington Nationals take on the Chicago Cubs! MORE DETAILS >>

Conditioning:

“Danny”
AMRAP 20
30 Box Jumps (24″/20″)
20 Push Press (115/75)
30 Pull-Ups

Core Finisher:

3 Rounds
0:30 Hollow Hold
0:30 Arch Hold
0:45 High Plank (Increase weight each round)
400m Run at Easy Pace

1:00 PM – 3:30 PM
Open Gym is CANCELLED at this time today.

Strength:

Deadlift
3×6@75-80%
2×6@80-85%

Rest 2-3 minutes between sets.

Conditioning:

3 Rounds

30 seconds per station, 10 sec. transition time between stations.

Max Cal Assault Bike
Rest
5 Each Arm Dumbbell Thrusters (50/35) (Fx: 35/20)
Rest
Max Cal Ski Erg
Rest