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WOD Archive

13
Oct

Friday, October 14, 2016

**Schedule Change** Due to the Throw Down at CFR7 we have edited the weekend schedule. This is updated on the website schedule
Saturday, Oct 15th is the Annual throw down of BCF/CFR7  -versus- CF South Arlington! Come on out to CrossFit Route 7 (BCF’s other gym) and support your fellow athletes as they go head to head with CF South Arlington! More details Here  or join the Facebook Event Here . When driving out to CFR7 (only about 12 mins from BCF) it is located all the way back around the Tesla building. Lots of free parking available!
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Deadlift:
5 x 5 80-85%
Partner Wod:
For Time: 1 Work, 1 Rest
50 Cal Row
40 WBS 20/14
30 DB/KB Box Step overs 24/16 x 2KBs
40 Cal Row
30 WBS 20/14
20 DB/KB Box Step overs 24/16 x 2KBs
30 Cal Row
20 WBS 20/14
10 DB/KB Box Step overs 24/16 x 2KBs
*All athletes use a 20″ box
Finisher:
100 abmat situps for time

12
Oct

Thursday, October 13, 2016

Saturday, Oct 15th is the Annual throw down of BCF/CFR7  -versus- CF South Arlington! Come on out to CrossFit Route 7 (BCF’s other gym) and support your fellow athletes as they go head to head with CF South Arlington! More details Here  or join the Facebook Event Here
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Power Clean
5 x 3 Touch and Go (ME)
15-20 Hollow Rocks between Sets
4 Rounds:
200 m Sprint
9 Hang Power Clean 155/105, Fx: 115/80
6 Muscle Ups Fx: 6 Pull up + 6 ring dips

11
Oct

Wednesday, October 12, 2016

Annual BCF /CFR7 vs CFSA Throw down this weekend!! Come cheer on our members.  More info Here
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Rope climb Technique
RX: 12 ascents for time
FX: 8 to 12′
AMRAP 18:
Open WOD 12.3
15 Box Jumps 24/20
12 Push Press: 115/75
9 T2B

10
Oct

Tuesday, October 11, 2016

TONIGHT, October 11, 2016: 5:00 – 6:30pm – Arlington Pain and Rehab Free Chiropractic Treatment. Click Here
TONIGHT, FREE CrossFit Intro Class – 6:30pm
Saturday, October 15, 2-5pm – 5th Annual BCF/CFR7 vs CFSA Throwdown! Click Here
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EMOM 10
2 Back Squats (A:-85-90% of 1RM)
4 Rounds:
6 Thrusters 135/95 FX: 115/80
9 C2B, Fx: 95/65
(Dont hold back!)
 

9
Oct

Monday, October 10, 2016

*REMINDER* Starting tonight, Boot Camp is canceled on Monday nights for the next 6 Weeks. We will have Open Gym at 8:30 pm instead.
*ALSO*
Just a reminder and heads up that the 6 Week New You Challenge starts today.
What is it??
This is a program that people signed up for online and then came in and interviewed/paid to join. It’s an all female, on-ramp program for fitness and nutrition. There’s a company that does the advertising to gain new members for this and then we are hosting the 6 Week Challenge.

Extra Details:
– We have about 50 women in the program.
– We are trying our best to not impact the regular BCF schedule but for now we had to replace the Monday night Boot Camp with one of these classes.
– New You Class schedule is: MWF 6:30am, MW 7:30pm and Sat 10am. This can also be found online on the main website schedule.
– If this goes well we may host another one but it will be an all male group.
We appreciate your patience as we try out this new program to help reach more people with fitness. Please say hello to registrants of this program if you see some new faces around the gym 🙂
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Tuesday, October 11, 2016: 5:00 – 6:30pm – Arlington Pain and Rehab Free Chiropractic Treatment. Click Here
Saturday, October 15, 2-5pm – 5th Annual BCF/CFR7 vs CFSA Throwdown! Click Here
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Strength/Skill Schedule This Week
Monday: Snatch
Tuesday: Back Squat
Wednesday: Rope Climb
Thursday: Clean
Friday: Deadlift
Saturday: None
Sunday: Front Squat
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EMOM 14
ODD: 1 Snatch + Hang Snatch + OHS (A@~80% of 1RM snatch) + max over the bar burpees for the rest of the minute.
Even: rest (your partner lifts)

Tabata WOD
Double Unders
Jumping Barbell Squats
Situps
Ball Slams
*not recording a score, challenge yourself to move for the entire “working” time.

8
Oct

Sunday, October 9 , 2016

Power Yoga at 10am! FREE for all CrossFit Members
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Strict Press:
5 x 5 (A: ~75-80%)
Partner Wod For Time
50 Push Press 115/80, fx: 95/65
40 OH lunges (in place)
200 Double unders 115/80, fx: 95/65
30 Push Press 115/80, fx: 95/65
20 OH lunges (in place)
100 Double unders 115/80, fx: 95/65

7
Oct

Saturday, October 8, 2016

FREE CrossFit Intro class at Noon. Bring your friend!
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Back Squat
20:00 to find a heavy double
3 rounds
18 Deadlifts 155/105
12 T2B
6 Strict HSPU Fx:Kipping HSPU

6
Oct

Friday, October 7, 2016


S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007. We name this workout “Jason” in honor of his life, family, and courage. Donna, Jack, Max, and Grace, we’ll forget neither your husband and father nor your sacrifice and loss. Fair winds, Jason.
Hero WOD “Jason”
For Time:
100 Air Squats
5 Muscle Ups
75 Air Squats
10 Muscle Ups
50 Air Squats
15 Muscle Ups
25 Air Squats
20 Muscle ups
FX: Pull ups
Compare: 12/24/2015