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13
Jun

Thursday, June 14, 2018


Team Metcon:
Team Jackie: Teams of 2
Congaline Style*
For Time:
1000 meter row
50 Thrusters (45/35)
30 pull-ups

*Athletes can not pass each other 
*Team Total time is score
Strength Accessory:
3 Sets for Quality:
10 Turkish Get ups (5L/ 5R)
10 Single Leg KB/DB Deadlift (5L/5R)
10 Meter Handstand Walk, Fx: 15 Shoulder Taps
12/9 AAB Cals (AFAP)

18:00, Rest as needed

12
Jun

Wednesday, June 13, 2018


Strength:
Strict Press
3 x 10 (70-75% of 1RM)

Rest to 4-5 min between sets
Conditioning:
For time:
20 Toes to Bar
8 Power Clean and Jerks (225/155) (Fx: 155/105)
Rest: 4:00
For Time:
20 Burpee Box Jump over 24/20
10 Power Snatches (165/115) (Fx: 135/95)

*Modified and Courtesy of CrossFit.com
*CFHQ RX: 245/165 and 185/125

11
Jun

Tuesday, June 12, 2018

Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5:00-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.
Core Blast with Shauna at 6:45pm!!!
Free Beginner CrossFit Class at 6:30PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!

Strength:
Overhead Squat:
3 x 10 (60-70% or 1RM Snatch)

Superset with
3 x 15 Ball Slams
Strength Accessories:
4 Sets of:
10 Deficit Push Ups (Fx: Most Challenging Style of Push Up)
10 Strict Dumbbell Curl
10 GHD Sit ups
10 Bent Over Barbell Row

10
Jun

Monday, June 11, 2018


Overview of Week:
Monday: Deadlift
Tuesday: Overhead Squat
Wednesday: Strict Press
Thursday: Strength Accessory and Team Workout
Friday: Clean Complex
Saturday: Chipper
Sunday: Front Squat

Strength:
Deadlift
3 x 10 (Across: 75-80% of 1 RM)

Superset with
3 x 10 Lateral Band twist (in a lunge postition)
Metcon:
AMRAP 12:
35 Double Unders
15 Plate Ground to Overhead 45/25 (Fx: 25/15)
10 Burpees to Plate

9
Jun

Sunday, June 10, 2018

Yoga with Liz at 10:00AM!!!
Come join us for a fun FREE Boot Camp workout followed by a casual discussion about faith. People of all fitness levels (CrossFit experience is not required) and all faiths (including no faith) are welcome! Bring along a friend (or 2)! After, we’ll grab a burger and beer at Big Buns if interested in hanging out for post-workout fun!
Plan to arrive around 3:45pm so we can get started on time.

Gymnastic Skill Development:
5 Sets:
8 Strict Chest to Ring Pull ups (Fx: Ring Pull ups)
10 Wall Facing HSPU (Fx: HSPU)
16 Weighted pistols (8L/8R) (Fx: Weighted Reverse lunges)

Conditioning:
AMRAP 8:
7 Toes to Bar
8 Push Jerks 135/95 (Fx: 115/80)

8
Jun

Saturday, June 9, 2018

Flex on the Mall!!! For the fourth year in a row, Coed Teams of 4 compete in the shadow of the Washington Monument with a view of the United States Capitol building. BCF will be sending a bunch of teams this year. Come out and cheer them on!
Start off your Saturday with a morning 5K through Arlington! Join Rock Recovery for a light run (or walk!) from the Ballston CrossFit gym on the Custis Bike trail in Arlington, VA. All proceeds will go to support Rock Recovery’s mission and help individuals struggling with disordered eating exercise and body image issues.
Free Beginner CrossFit Class at 12:00PM. Anyone interested in trying out a CrossFit class is welcome to come check out what BCF has to offer!!

Strength:
Front Squats
3 x 10 @ 85% of last week or 70% of 1RM
*Superset with 5-8 strict Chin ups

Conditioning:
3 Rounds for time:
21 Box Jumps (24/20)
15 Overhead Squats (135/95) (Fx: 95/65)
9 Bar Muscle Ups (Fx: Chest to Bar Pull ups)

7
Jun

Friday, June 8th, 2018


Conditioning:
EMOM 25:
Min 1: 5 Hang Power Cleans (Max Effort, increase weight each round)
Min 2: 20 Hollow Rocks
Min 3: 20 Russian KBS (32/24) (Fx: 24/16)
Min 4: 15/10 AAB Cals
Min 5: 10 In place Front Rack Lunges (Across at challenging weight)
No score, work hard!

6
Jun

Thursday, June 7th, 2018


Strength:
High Hang Snatch
6 x 2 (A) @70-75%

Beginners:
6 x 1 (A) High Hang Power Snatch + 1 Overhead Squat
Conditioning:
For Time:
36 T2B
12 Squat Snatches 155/105 (Fx: 115/80)
Rx+185/125

Scaling suggestion:
50 Hanging knee Raises
25 Hang Squat Snatches (light weight)