WOD/Events

Fitness & performance:
Pistol technique
 
Fitness & performance:
“Mary”
AMRAP 20:
5 handstand pushups
10 pistols
15 pull ups
*Compare to 10/17/2014

If you are signed up for the CrossFit Open and have completed 15.1/15.1(a) make sure you enter your scores before 8pm tonight (Monday), that way the scores count and can be validated by your coaches! Great job week 1, be excited for the next four weeks!
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Fitness:
Back squat, 3×10 (A)
Performance:
Back squat, 3×10 (ME)
 
Fitness & performance:
20-15-10-5:
Games Standard Kettlebell swings (Fx: 24/16; Rx: 32/24)
Games Standard Box jumps (Fx: 24/20; Rx: 32/26)**
*30 Double unders after each round
*step downs required on all box jumps (cannot jump down)
 

Yoga with Jenna at 10am (dress WARM – with the cold weather it’ll be chilly in the box), free for all BCF and CFR7 members (bring a mat if you have one, or arrive early and grab one of the 15 we have available). Friends welcome to join for $10 cash.
Click here for a great yoga and CrossFit article.
New WOD schedule for Sunday – 11:15am,5:30pm. Please RESERVE classes!
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Fitness & performance:
Deadlifts, 3×10 (A)
 
Fitness & performance:
Tabata intervals:
Ring rows
Hand off ground pushups
Weighted sit-ups, 25/15
Goblet squats, 24/16

Clean and jerk technique and warm-up
 
CrossFit OPEN WORKOUT 15.1

AMRAP 9:

• 24 double unders
• 12 kettlebell swings, 24/16
• 6 box jumps over the box (must jump totally over the box without touching it), 24/20

It’s finally time – the 2015 CrossFit Games Open gets underway this week! Here’s everything you need to know about how the Open will work at BCF & CFR7 this year.
Schedule
15.1: February 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30 (March 27 Friday Night Lights Throwdown at CFR7!)
Format
Every Thursday night for five weeks, CrossFit HQ will announce a new Open workout, and athletes all over the world have until Monday at 8:00pm EST to complete the workout and post their score online. To receive an official score, athletes must either be judged at an affiliate or submit a video online.
Rx + Scaled Divisions
For the first time in 2015, a scaled option of the Open workout will be released each week of the Open. With reduced loading or less challenging movements, the scaled option will make the Open even more accessible.
Participation
Anyone can sign up to compete — last year, the Open reached more than 209,000 athletes from around the world.
We encourage EVERYONE to sign up and complete the Open workouts. If you’re new to CrossFit, the Open will give you a  benchmark to compare yourself to next year. If you’ve done the Open in years past, there is no greater yardstick for measuring your progress. Regardless of  experience and ability, the Open is at the heart of what makes our community so special. It will push you, challenge you and  show you what you’re capable of — don’t deprive yourself of the experience!
Whether you’re officially competing or not, all BCF and CFR7 athletes will have the opportunity to complete the Open workouts — Open workouts will be the programmed CFR7 WOD on Fridays and BCF WODs on Saturdays (athletes of both boxes can attend either box to do the Open WOD).
Registration
You can sign up for the Open on the Games website for $20 here: http://games.crossfit.com/.
Athletes MUST be registered by 8:00PM on February 26th.
Judging
To receive an official score on an Open workout, all athletes competing will have a judge for their Open WOD.
Recording your score
To receive an official score on an Open workout, all athletes competing will need to submit their score to the Open website by 8pm EST on Monday. HQ does not give ANY EXCEPTIONS for this, so just submit immediately after you complete the WOD so you don’t forget (put Tucker or Chris as your judge)! There is an app that makes it really easy to submit and see where you stand in the box, region and world!!
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Fitness:
Front squats, 5×3 (A)
Performance:
Front squat, find a heavy triple
 
Fitness & performance
4 rounds for time:
Row 400m
25 burpees to plate

It’s finally time – the 2015 CrossFit Games Open gets underway this week! Here’s everything you need to know about how the Open will work at BCF & CFR7 this year.
Schedule
15.1: February 26 -March 2
15.2: March 5-9
15.3: March 12-16
15.4: March 19-23
15.5: March 26-30 (March 27 Friday Night Lights Throwdown at CFR7!)
Format
Every Thursday night for five weeks, CrossFit HQ will announce a new Open workout, and athletes all over the world have until Monday at 8:00pm EST to complete the workout and post their score online. To receive an official score, athletes must either be judged at an affiliate or submit a video online.
Rx + Scaled Divisions
For the first time in 2015, a scaled option of the Open workout will be released each week of the Open. With reduced loading or less challenging movements, the scaled option will make the Open even more accessible.
Participation
Anyone can sign up to compete — last year, the Open reached more than 209,000 athletes from around the world.
We encourage EVERYONE to sign up and complete the Open workouts. If you’re new to CrossFit, the Open will give you a  benchmark to compare yourself to next year. If you’ve done the Open in years past, there is no greater yardstick for measuring your progress. Regardless of  experience and ability, the Open is at the heart of what makes our community so special. It will push you, challenge you and  show you what you’re capable of — don’t deprive yourself of the experience!
Whether you’re officially competing or not, all BCF and CFR7 athletes will have the opportunity to complete the Open workouts — Open workouts will be the programmed CFR7 WOD on Fridays and BCF WODs on Saturdays (athletes of both boxes can attend either box to do the Open WOD).
Registration
You can sign up for the Open on the Games website for $20 here: http://games.crossfit.com/.
Athletes MUST be registered by 8:00PM on February 26th.
Judging
To receive an official score on an Open workout, all athletes competing will have a judge for their Open WOD.
Recording your score
To receive an official score on an Open workout, all athletes competing will need to submit their score to the Open website by 8pm EST on Monday. HQ does not give ANY EXCEPTIONS for this, so just submit immediately after you complete the WOD so you don’t forget (put Tucker or Chris as your judge)! There is an app that makes it really easy to submit and see where you stand in the box, region and world!!
===================================================
Fitness & performance:
Clean and power clean technique
 
Fitness & performance:
“DT”
5 rounds for time:
12 deadlifts, 155/105
9 hang power cleans, 155/105
6 push jerks, 155/105″
*Compare to 5/11/2014
 
Finisher:
Tabata ab finisher

Sign-up for the CrossFit Open NOW! It starts at the end of this week! CLICK HERE
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Fitness:
10-9-8-7-6-5-4-3-2-1:
Box jumps, 24/20
Pull ups
*After each round, complete 4x10m suitcase carry (24/16)
Performance:
10-9-8-7-6-5-4-3-2-1:
Box jumps, 32/26
Chest to bar pull-ups
*After each round, complete 4x10m suitcase carry (32/24)
 
EMOTM 10:
3 back squats, 75-80% of 1RM