Yoga today at 10:00 am with Claire. Free for members, $10 for friends!
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Remember to submit your 16.4 score by 8:00 pm Monday night!
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Remember to mark your calendars! Saturday Night Lights is this Saturday, March 26, from 7:15-9:30 pm at CrossFit Route 7!
Come cheer on the top men and women from BCF & CFR7 as they compete against each other in Open WOD 16.5!!! This will be a fun, social event – come meet new friends! Feel free to bring and invite your friends if they are interested in CrossFit or just want to see what you do every day!
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Overhead Squat:
5 x 3 (A)
 
15 min AMRAP:
15 Kettlbell Swings 32/24 Fx: 24/16
10 Thrusters 135/95 Fx: 115/80
5 rope climbs Fx: 3 rope climbs

WORKOUT 16.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups
Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target
Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. target
Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Tiebreak
The scoring for this workout includes a tiebreak. At the end of the row, time should be marked. When you submit your final result, your score will be the number of reps completed. There will be another field in which you will enter the elapsed time at which you completed the 55-calorie row. In the case where two athletes have the same score (total number of reps), the athlete with the lower tiebreak time will be ranked higher.

Note: All tiebreak times must be reported in elapsed time, not in time remaining. If you are using a countdown timer, you must convert to elapsed time before reporting your score. For this reason, it is recommended you set your clock to count up.

* 16.4 will be programmed Friday at CFR7 and Saturday at BCF
*Open Gym will run from 11:00am-1:00pm today at BCF for anyone who wants to do 16.4 a day early
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Press 5×3 (A)
4 rounds for time:
400m run
10 ring dips Fx: 10 push-ups
20 sit-ups
30 double unders

Grab a St. Patty’s Day beer (or non-alcoholic drink) at Booeymongers post-WOD tonight! All are welcome!
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Open WOD 16.4 will be announced tonight! A few things to note:

• Friday Open Gym will run 11 am- 1 pm for anyone who wants do Open WOD 16.4! Please reserve your spot ahead of time.
• This is the week to prove your fitness! Approximately the Top 30 athletes from BCF and CFR7, as calculated and ranked post 16.4, will compete in 3 heats during our Saturday Night Lights event on Saturday, March 26! See your current ranking here! 

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Turkish Get ups:
3 x 10 Alternating
 
10 Rounds:
3 Muscle ups, FX:C2B
10 Kettlebell Swings 32/24 FX: 24/16

Join us tomorrow night, Thursday, March 17, at Booeymongers for post-WOD St. Patty’s Day Beers! There is no set time, just head over once you finish working out!
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Power Snatch
20 minutes to find Heavy double
 
For time:
Cash in: Row 50 calories
Then complete 3 Rounds for time:
15 Thrusters 95/65
15 box jumps 24/20
Cash-out: Run 800m

Free Class tonight at 6:30 pm! Continue to spread the word and invite your friends, family, and coworkers! All levels of fitness welcome.
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Thursday, March 17, 2016: Celebrate St. Patty’s Day post-WOD at Booeymongers! Pitchers of beer are cheap and the distance cannot be beat!
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Tempo Deadlifts:
3 x 5 (A @ 65-70%)
0 count Concentric -0 count Paused at top/bottom–3 count eccentric (on the way down)
 
AMRAP 12:
15 Hang power cleans 115/80 FX: 95/65
15 HSPU FX: HR Push ups
30 Double unders
 
Finisher: handstand walk practice

Remember to submit your 16.3 score by 8:00 pm tonight!
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20 Minutes to Find Heaviest
3 Front Squats + 1 split Jerk
 
For Time:
15 OHS 155/105 FX:115/80
15 Burpees
20 Front Squats 155/105, FX: 115/80
20 Burpees
25 Back Squats 155/105, Fx: 115/80
25 Burpees

Yoga today at 10:00 am with Jenna! Free for members, $10 for friends!
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Do not forget to post your 16.3 scores by 8:00 pm Monday!
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Kipping Technique:
*Pull Ups
*Knees to elbow
*Toes to Bar
 
5 Rounds for time:
400m MB Run w/20/14 FX:14/10
10 Clean and Jerks 135/95
*Cleans can be Power