WOD/Events

Having pain/tightness?!? Chiropractors from Arlington Pain and Rehab will be offering free chiropractic treatment on the dates listed below from 5-6:30pm. First come, first served basis for basic treatment and information. Don’t miss the opportunity for some professional help with your self-care.

Strength:
10 Minutes to establish a 1RM Weighted Pull up
Rest 2:00 then..
Establish 1 MAX UB set of Strict Pull ups
Fx: Establish a difficult 5 rep of modified pull up

Conditioning:
3 Rounds for time
400m Run
25 Sit ups
50 Double Unders
25 Russian Kettlebell Swings 32/24, Fx: 24/16

Strength/ Skill Schedule:
Monday: Back Squat 2RM
Tuesday: Weighted/ Strict Pull Ups
Wednesday: Snatch/ Clean and Jerk 1RM
Thursday: Partner WOD
Friday: HSPU Test
Saturday: Overhead Squat
Sunday: Push Press 3RM


Strength:
Back Squat:
Establish a 2RM
Conditioning:
AMRAP 6:
6 Power Cleans 95/65 Fx: 75/55
6 Thrusters 95/65 Fx: 75/55
RX+ 115/80
 

Skill:
Double-Under Skill Work (10 minutes)
Athletes with Double-Unders:
Max Unbroken Set of Double Unders
Conditioning:
EMOM 30:
Min 1 = 15/12 Calorie Row (Fx = 12/10)
Min 2: 8 KBS (32/24) + 8 Stationary KB Lunge Steps
Min 3: 6 Squat Cleans (135/95#) (Fx = 115/85#)

Strength:
Bench Press
5-5-5-3-3-3
Rest as needed
Conditioning:
For time:
21-18-15-12-9-6-3
HSPU
Pull-ups
FX: 21-15-9
HSPU
Pull-ups
*20 minute cap
Post-WOD Finisher:
150 Bicycle Crunches (in as few sets as possible)

We have officially wrapped up the 2018 CrossFit Open season! I am proud of all of our athletes that accepted the challenge and competed, was motivated by all of the PR’s and impressed by so many incredible performances! It is really remarkable to track the caliber of athletes at BCF over the past 6 years, we have seen incredible improvement! As a box, we placed in 12th place in Virginia, highest we have ever finished and so close to Top 10!!

For those who competed, this is a great time to reflect on your individual strengths and weaknesses in the 6 workouts we faced. Castro through a few curveballs at us, that is for sure! Did you have ring muscle ups (18.3)? And also bar muscle ups? Could you move fast and also lift heavy (18.2&18.2a)? How were you impacted by the new (and very challenging) handstand push-up standard (18.4)? Do you need to get stronger, faster? Improve your strength or gymnastics? Identify the weaknesses and dedicate open gym time to attacking them!

Congrats to the top 3 men and women who will be receiving free clothing from our friends at Lululemon Clarendon!:

1) Alex Germano

2) Daniela Sonderegger

3) Rebecca Rice

1) Doug Germano (top 200 in the region)

2) Richard Reilly

3) Arthur Genuario

In addition, the following athletes showed exemplary “Spirit” during the Open this year and took home $30 Territory GC’s:

Week 1: Daniel Chen

Week 2: John Choi and Manmeet

Week 3: Heather, Jess and Molly

Week 4: Art

Week 5: Emily

Conditioning:
30 Minute Partner AMRAP
150 Hang DB Power Clean and Jerk (50/35) (Fx = 35/20) (18.1 open standard – switch arms every 5 reps)
Run 400m together
100 Burpees
Run 400m together
50 Toes-to-Bar (Fx = 25 Toes-to-Bar)
Run 400m
Divide up the reps however you choose. One person working at a time except both partners must run each 400m together. If working alone, do half of total reps.

Strength:
Strict Press
1 RM (20 minutes)
Conditioning:
For time:
40 Box Jump Overs (24/20”)
30 Hang Power Snatch (75/55#)
20 Strict HSPU (Fx = Kipping HPSU)

7 Minute Cap

Post-WOD Finisher:
3 Sets:
DB Side Lateral Raise x 15 reps
Plank x :60
Rest 1-2 minutes between sets

 

Strength/Skill:
Ring or Bar Muscle-up – Skill Work / 15 Minutes
Advanced Athletes
For time:
18 Ring Muscle-ups
18 Bar Muscle-ups
Conditioning:
3 RFT:
100 Double-Unders
50 Wall-Balls (20/14#)

Strength:
Rope Climb Skill Review / Work (15 minutes)
Advanced Athletes:
3 Sets of:
2 Legless Rope Climb (15’) **start seated from the floor
Rest as needed
Conditioning:

U.S. Army 2nd Lt. Justin Sisson, 23, assigned to 1st Battalion, 506th Infantry Regiment, 4th Brigade Combat Team, 101st Airborne Division in Fort Campbell, Kentucky, died June 3, 2013, from wounds caused by a suicide bomber in Chamkani, Afghanistan.
Sisson is survived by his parents, Kevin and Phyllis; brother, Ryan; grandmothers, Judith Liming and Janis Beshoner; and numerous other friends and family members.
‘Sisson’
AMRAP 20:
1 Rope Climb (15’) RX+: Wear 20# Vest
5 Burpees
200m Run