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11
Mar

Saturday, March 12, 2016

Remember to reserve your spot for today’s WOD!
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WORKOUT 16.3

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches 75/55
3 bar muscle-ups
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 7 minutes of:
10 power snatches 45/35
5 jumping chest-to-bar pull-ups

Tiebreak
The scoring for this workout includes a tiebreak. At the end of each round, 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 your last full round. In the case where 2 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.

Please Review official rules here: http://games.crossfit.com/workouts/the-open#tabs-3

10
Mar

Friday, March 11, 2013

Programming TBD based on release of 16.3. As a reminder, CrossFit Open WODs take place Fridays at CFR7 and Saturdays at BCF.
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Saturday, March 26, 2016: BCF & CFR7 Saturday Night Lights- 16.5 Open Throwdown! 
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!
Womens WOD will start at 7:15pm and mens WOD kicks off around 8:15pm.
Feel free to bring a few beers and cheer for your friends as they compete head to head!!
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Front squat
3×10 (A @ heaviest weight possible)
3 rounds, 1 minute on each station:
Games Std Box Jumps 24/20
Power clean 115/80
Plank holds (counts as 15 reps if full minute is completed)
Wall Balls 20/14

9
Mar

Thursday, March 10, 2016

Free Boot Camp + Yoga tonight, 6:30-8:00 pm!
20 min workout, in teams of 5:
While one partner completes a 200m run carrying a medicine ball, the other 4 partners will complete as many reps as possible of the following:
– box jumps
– sit-ups
– rowing for calories
– burpees
Partner with the lowest reps buys first round of beers at World of Beer for all other partners!
* Bring sneakers, yoga mat, towel
* All skill levels welcome– instructors will provide beginner and advanced modifications
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EMOM 10:
2 Bench Press at 85% of 1 RM

 
For time:
800 Meter Run
50 Russian KBS (24/16)
600M Run
50 Russian KBS (24/16)
400M Run
50 Russian KBS (24/16)
200m Run

 

8
Mar

Wednesday, March 9, 2016

Free Yoga and Boot Camp tomorrow night from 6:30-8:00pm! Invite your friends and bring a yoga mat if you have one! Please note that 6:30 and 7:30pm WODs will be cancelled due to the event.
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Deadlift Box Jump Combo
5 Sets of:
3 Deadlifts @ 85%
3 Box Jumps 30/24, 24/20
Rest 2:00

 
EMOM 20:
Odd: 15/12 Cal Row
Even: 5 Shoulder to overhead @ 70-75%

7
Mar

Tuesday, March 8, 2016

This Thursday, March 10, 6:30-8:00pm: Free Boot Camp + Yoga with Lululemon! Invite your friends and bring a mat if you have one!
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Dr. Kyle from Arlington Pain and Rehab will be at BCF tonight from 5-6:30pm for free Chiropractic Treatment.
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Muscle Ups:
RX: 30 muscle-ups for time
FX: muscle up technique

*FX can choose to do pull-ups for time (choose a challenging number) if desired
**Note: If athlete did muscle-ups on Sunday, they can choose to do pull-ups or Turkish Get-ups
 
6 Rounds For time:
6 Thrusters 135/95, FX: 95/65
6 Overhead squats 135/95, FX: 95/65
Run 200m

 
Finisher: ABS

6
Mar

Monday, March 7, 2016

Remember to submit your 16.2 scores by 8:00pm tonight!
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This Thursday, March 10, 6:30-8:00pm: Free Boot Camp + Yoga with Lululemon! Invite your friends and bring a mat if you have one!
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Back Squat
5 x 3 (A @ 90%)

 
AMRAP 12:
3,6,9,12, increase by 3 until time cap
Power Snatches 95/65 FX: 75/55
Handstand push-ups

5
Mar

Sunday, March 6, 2016

Yoga today at 10:00am with Claire. Free for members, $10 for friends! As a reminder, this Thursday, March 10, from 6:30-8:00 pm, we will have a Free Boot Camp + Yoga event…another great opportunity to make it onto your yoga mat!
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Today from 1:30-2:30pm: 
Join Cody Burgener and Andrew Killion (CrossFit SME’s for Weightlifting and Mobility) for a FREE one hour seminar combining their expertise in Olympic Lifting and Movement/Mobility.
No matter who you are or what your skill level is, weightlifting boils down to combining strength and good movement.  Join Cody and Andrew as they talk about the intersection of Olympic Weightlifting and Mobility principles.  No matter your hang ups, Cody and Andrew will help you organize your thinking, correct your issues and make leaps in your technique and strength.  This seminar will:
– Change your mobility approach from a shotgun blast to a sniper rifle for less time mobilizing and more time training.
– Learn to organize your thinking so you can fix your biggest problems for more PR’s, faster.
– Walk away with specific drills (both Oly and Mobility) to improve your everything from your Squat to your Snatch.
All Skill Levels Welcome!
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Remember to submit your 16.2 scores by Monday 5:00pm PT!
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Muscle Up Technique:
RX: 1-2-3-4-5-6-7 for time
*Rest as little as possible

 
For time:
60 Cal Row
50 Burpee Box Jump overs 24/20
*feet CAN touch the top

 
Finisher:
100 Abmat sit ups for time

4
Mar

Saturday, March 5, 2016

Tomorrow: 1:30-2:30pm: Free Mobility and Olympic Lifting Seminar 
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WEEK 2 OF THE CROSSFIT OPEN SEASON!
Workout 16.2  Variations
Rx’d (Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)

Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 185 / 115 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 275 / 175 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 315 / 205 lb.

Stop at 20 minutes.

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)

Beginning on a 4-minute clock, complete as many reps as possible of:
25 hanging knee raises
50 single-unders
15 squat cleans, 95 / 55 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
13 squat cleans, 115 / 75 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
11 squat cleans, 135 / 95 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
9 squat cleans, 155 / 115 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 hanging knee raises
50 single-unders
7 squat cleans, 185 / 135 lb.

Stop at 20 minutes.

Masters (Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 115 / 65 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
13 squat cleans, 135 / 85 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
11 squat cleans, 155 / 105 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
9 squat cleans, 185 / 125 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
7 squat cleans, 205 / 145 lb.

Stop at 20 minutes.

Scaled Masters (Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Beginning on a 4-minute clock, complete as many reps as possible of:
25 sit-ups
50 single-unders
15 squat cleans, 65 / 45 lb.

If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
13 squat cleans, 85 / 65 lb.

If completed before 8 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
11 squat cleans, 105 / 75 lb.

If completed before 12 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
9 squat cleans, 125 / 85 lb.

If completed before 16 minutes, add 4 minutes to the clock and proceed to:
25 sit-ups
50 single-unders
7 squat cleans, 145 / 105 lb.

Stop at 20 minutes.